Chicken Milanese

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. salt
• 1 large egg white
• 4 (6 oz.) boneless, skinless chicken breast halves
• 2 tbsp. extra-virgin olive oil
• 1 tsp. trans-fat-free margarine
• 1 tbsp. red wine vinegar
• 2 tsp. Dijon mustard
• freshly ground black pepper
• 8 cups mixed greens
• 3 plum tomatoes, each cut into 8 wedges

Makes 4 Servings

1. In a mini food processor, grind the oats to the texture of dried bread crumbs. Add the Parmesan and salt and pulse to combine. Transfer to a shallow bowl or pie plate. In another shallow bowl, beat the eg white with 1 tablespoon water.
2. Dip the chicken in the eg white and then in the oat mixture, patting to help the coating adhere.
3. In a large skillet, heat 1 tablespoon of the oil and the margarine over medium-high heat. Add the chicken and cook for 5 minutes. Reduce the heat to medium, turn the chicken, and cook on the second side until cooked through but still juicy, 10-12 minutes.
4. Meanwhile, in a large bowl, whisk together the remaining 1 tablespoon oil, the vinegar, and mustard. Season with pepper to taste. Add the mixed greens and toss well.
5. Place a chicken breast on each of 4 plates. Top each with one-fourth of the greens and 6 tomato wedges.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Here is another Italian dish made healthy. The traditional dish is Italian Veal Milanese where a hot breaded veal chop is topped with a cool salad. This recipe uses chicken breasts and the breaded ingredients include rolled oats instead of bread crumbs. The oats mixed in with the Parmesan cheese is actually pretty good. The salad served with the chicken Milanese is quite delicious with the dressing made up of red wine vinegar and Dijon mustard. You can even use pork or veal in place of the chicken and your meal will still be delicious.