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Рецепт Chicken Milano

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1 голос | 1117 визитов
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Порций: 4
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Ингредиенты

Cost per serving $0.90 view details
  • 1 tablespoon olive oil
  • 2 teaspoons red wine vinegar
  • 1/8 teaspoon salt
  • 1 cup tightly packed baby spinach or arugula leaves
  • 1/2 cup diced tomatoes
  • 2 tablespoons diced red onion
  • 4 boneless skinless chicken breasts (about 1 1/4 lb)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons all-purpose flour
  • 1 cup panko or Italian style bread crumbs
  • 1 egg
  • 2 tablespoons olive oil
  • 1/4 cup crumbled tomato-basil feta cheese

Инструкции

  1. In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
  2. Between pieces of waxed paper or plastic wrap, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 3/4 inch thick.
  3. Sprinkle with 1/4 teaspoon salt and the pepper.
  4. On separate plates, place flour and bread crumbs.
  5. In bowl, beat egg with fork.
  6. Coat chicken with flour.
  7. Dip into egg; coat well with bread crumbs.
  8. In 12-inch nonstick skillet, heat 2 tablespoons oil over medium heat. Add chicken; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F) and coating is golden brown.
  9. Serve chicken topped with salad and sprinkled with cheese.

Nutrition Facts

Amount Per Serving %DV
Serving Size 124g
Recipe makes 4 servings
Calories 283  
Calories from Fat 118 42%
Total Fat 13.3g 17%
Saturated Fat 2.23g 9%
Trans Fat 0.01g  
Cholesterol 73mg 24%
Sodium 463mg 19%
Potassium 240mg 7%
Total Carbs 23.73g 6%
Dietary Fiber 1.6g 5%
Sugars 2.53g 2%
Protein 16.26g 26%
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