Chicken Milanese With Lemony Arugula Salad
This Chicken Milanese With Lemony Arugula Salad delivers 30g protein and 697 calories per serving — a complete plated meal with built-in vegetables and fiber. Quick-preps 4 servings on the stovetop, making it ideal for lifters who want the protein hit of Milanese plus the micronutrient density of fresh greens. Use this when you're tracking both protein and micronutrient targets without settling for plain chicken.
Ingredients
- •Chicken Breast, Boneless Skinless(340g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 ¼ Teaspoons Kosher Salt (Divided, Plus A Few Pinches)
- •Flour, All-Purpose, White(80g)
- •Egg, Whole, Large
- •Bread Crumbs, Panko, Dry(240g)
- •Garlic powder(5g)
- •Onion powder(5g)
- •Arugula(142g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(45g)
- •¼ teaspoon ground black pepper
- •Canola oil(60g)
Instructions
- 1Split each chicken breast in half horizontally, then place between plastic wrap and pound with a meat mallet to 1/4-inch thickness. Season both sides with salt.
- 2Set up three dredging stations: flour in one shallow dish, beaten eggs in a second, and breadcrumbs mixed with garlic powder and onion powder in a third. Coat each chicken piece in flour, then eggs, then breadcrumbs, shaking off excess, and place on a clean plate.
- 3Heat 2 tablespoons canola oil in a large skillet over medium-high heat until shimmering. Working in two batches, cook 2 breaded chicken pieces at a time for 3–4 minutes per side over medium-high heat, until golden brown and internal temperature reaches 165°F. Transfer cooked chicken to a plate and repeat with remaining 2 pieces, adding the final 1 tablespoon oil as needed.
- 4While the chicken cooks, place the arugula in a large bowl. In a small bowl, whisk together the olive oil, fresh lemon juice, and salt and pepper to taste.
- 5Divide the cooked chicken evenly into 4 airtight containers while hot. Top each with a portion of the dressed arugula and reserve extra dressing on the side.
- 6Store containers in the refrigerator for up to 4 days. Reheat chicken at 350°F for 5–7 minutes until warmed through before serving with the reserved lemon dressing and fresh arugula if desired.
Nutrition — Per Serving
697
calories
30g
protein
36g
fat
- Carbohydrates
- 62g
- Saturated fat
- 4.5g
- Sodium
- 490 mg
- Dietary fiber
- 4.1g
4 servings per batch · ~244g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
How much protein does Chicken Milanese With Lemony Arugula Salad have per serving?
Each serving contains 30g of protein and 697 calories with macros of 36g fat and 62g carbs. The arugula salad adds micronutrient density while keeping the base protein solid for a composed dinner.
How long does Chicken Milanese With Lemony Arugula Salad take to make?
This recipe has quick prep time and batch-produces 4 servings on the stovetop, so you can prepare multiple days of dinners in one session. The salad component adds freshness without significantly extending total cooking time.
Is Chicken Milanese With Lemony Arugula Salad good for muscle gain?
At 30g protein and 697 calories per serving, this recipe supports muscle gain phases with a higher calorie density and 62g of carbohydrates for training fuel. The added salad provides micronutrients and fiber alongside the carb load.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
