Lunch: Chicken Milanese with Green Apple Salad

Get dinner on the table in 30 minutes or less with a quick and easy recipe for the best-ever breaded chicken cutlets topped with a refreshing apple salad.

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Chicken Milanese with Green Apple Salad

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

4 medium boneless, skinless chicken breasts
1 cup all-purpose flour
3 large eggs
2 1/2 cups Panko breadcrumbs
Olive oil

Instructions

Make the chicken: Clean and thoroughly dry the chicken breasts then place each between two pieces of wax paper. Using a meat mallet or the back of a skillet, pound the chicken so that it is about 1/4-inch thick.
Set up a breading station by placing the flour in one large, shallow dish. Crack the eggs into a second large, shallow dish and whisk them. Place the breadcrumbs in a third large, shallow dish. Season the flour, eggs and breadcrumbs with salt and pepper.
Thoroughly dry off each chicken bread then coat it first in the flour, then in the eggs and then in the breadcrumbs, pressing the breadcrumbs into the chicken until they've adhered to the eggs. Repeat the breading process with the remaining three chicken cutlets.
Line a sheet tray or plate with paper towels. Heat two large sauté pans over medium low heat. Add enough olive oil to each pan so that it's thoroughly coated. Test the hotness of the oil by dipping a small corner of one of the breaded chicken cutlets into the pan. The oil should sizzle instantly. If it does not, allow the oil to continue heating before you begin cooking the chicken. Once the oil is hot enough, add two chicken cutlets to each pan. Cook them for several minutes on one side until they're golden brown, then flip them once and continue cooking until the second side is browned and the chicken is fully cooked.
Transfer the cooked chicken cutlets from the pans onto the paper towel-lined baking sheet and immediately season them with salt.
Make the salad: In a medium bowl, whisk together the shallots, mustard, lemon juice, honey and olive oil. Season the dressing with salt and pepper to taste. Set the dressing aside.
Slice the apple into thin matchsticks, then add the apple, arugula and Parmesan cheese to a large bowl and toss with the prepared dressing.
Serve the chicken cutlets topped with the apple salad.

Share Chicken Milanese with Green Apple Salad