Low Fat Chicken Milanese Recipes

Steps:

• Place 1 chicken breast between 2 sheets of wax paper. Pound with a meat mallet, rolling pin or heavy skillet until 1/4 inch thick. The thinner and more even, the better. Repeat with the remaining chicken.
• Place the flour, eggs and breadcrumbs in separate shallow baking dishes and season each with salt and pepper.
• Season the chicken on both sides with salt and pepper. Dredge each breast in the flour and tap off the excess. Next, dip into the egg wash and let any excess drip off. Finally, dredge in the breadcrumbs, pressing to help the crumbs adhere evenly on both sides. Transfer the breaded chicken to a wire rack set over a rimmed baking sheet. This step can be done up to 30 minutes in advance.
• Heat 2 inches of the canola oil in a large high-sided saute pan over medium heat until the oil begins to shimmer. Cook 1 or 2 cutlets at a time in a single layer until golden brown on each side, about 3 minutes per side. Transfer the cutlets to another wire rack set over a rimmed baking sheet and immediately sprinkle with salt. Let the cutlets rest a few minutes while you make the salad.
• Whisk together the lemon juice with some salt and pepper in a medium bowl. Slowly whisk in the 1/4 cup olive oil until the dressing is emulsified. Stir in the onion and let sit a few seconds. Taste and add more olive oil, if needed. Add the arugula and Parmesan and toss to coat; season with salt and pepper.
• Place each cutlet on a plate and top with a large amount of salad. Serve lemon wedges on the side.

Steps:

• Preheat oven to 200 degrees F (95 degrees C).
• Beat eggs with salt and pepper in a shallow dish. Spread flour in another dish and bread crumbs in a third dish.
• Working with one piece at a time, gently press chicken into the flour to coat and shake off the excess flour. Dip into the beaten egg, then press into bread crumbs. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Place the breaded chicken onto a plate while breading the rest; do not stack.
• Heat vegetable oil in a large skillet over medium heat. Pan-fry chicken in batches of 2 or 3 pieces until golden brown and no longer pink in the center, about 2 to 4 minutes per side. Transfer cooked chicken to a baking sheet and keep warm in preheated oven while cooking remaining chicken.
• Serve with lemon wedges.

Steps:

• preheat the oven to 400 degrees. Line a large baking sheet with foil.
• Place the bread crumbs, Parmesan, and egg white mixture in 3 shallow bowls. Dip the chicken into the Parmesan, then into the egg white, and finally into the bread crumbs. Place the chicken on the prepared baking sheet and drizzle with the oil. Bake for 10 minutes or until the chicken is cooked through and golden brown.
• Meanwhile, in a large skillet, combine the wine, broth, vinegar, garlic, anchovy paste, and rosemary and bring to a boil over medium heat. Boil, stirring occasionally, until the garlic is tender and the sauce is slightly reduced, about 4 minutes. Stir in the cornstarch mixture and cook, stirring, until slightly thickened, about 1 minute. Add the parsley, stirring to combine. Add the chicken and turn to coat withthe sauce. Place the chicken on 4 plates and serve.
• Helpful Hint: Anchovy paste comes in tubes, making it a convenient way to keep anchovies on hand. Keep the tube tightly capped and store in the refridgerator. Anchovy Paste will keep for 6 months or longer.

Steps:

• Using meat mallet or rolling pin, flatten chicken between sheets of plastic wrap to thickness of 1/2 inch. Whisk eggs in medium bowl to blend. Mix panko, 2 tablespoons parsley, oregano, salt, and pepper on plate. Dip chicken in beaten eggs; turn to coat. Dredge in breadcrumb mixture, coating completely.
• Heat 3 tablespoons oil in large nonstick skillet over medium heat. Add chicken and sauté until golden brown and cooked through, about 5 minutes per side. Transfer chicken to plates; sprinkle with lemon juice. Toss arugula with remaining 1 tablespoon oil in medium bowl to coat; sprinkle with salt and pepper. Mound salad atop chicken.