Dinner
Chicken Milanese with Rice and Salad
| Total time:
| Prep:
| Cook:
| Servings:
|
| 40 min |
20 min |
20 min |
4 |
Dietary Restrictions
Peanut-freeTree-nut-freeFish-freeShellfish-freeRed meat-freeSoy-FreePork-FreeSesame-Free
Ingredients
-
1
Teaspoon
olive oil
-
1
carrot
-
1/2
onion
-
2
Cup
water
-
1/3
Cup
frozen peas
-
1
Cup
long grain white rice
-
1/4
Teaspoon
salt
-
1
Pound
chicken breast filet
-
1/2
Cup
all-purpose flour
-
2
egg
-
1
Cup
panko crumbs
-
1/4
Cup
grated parmesan cheese
-
2
Teaspoon
parsley
-
1
Teaspoon
lemon zest
-
1/2
Teaspoon
salt
-
1/4
Teaspoon
pepper
-
1
Teaspoon
avocado oil
-
4
Cup
romaine lettuce
-
1
tomato
-
1
Teaspoon
olive oil
-
1/2
Teaspoon
salt
-
1/4
Teaspoon
black pepper
Directions
-
Make the rice: add oil to a pot and sauté the carrots and onions for 5 minutes. Add water, peas, rice, and salt. Cover the pot with a lid and cook on low heat for 15 minutes. Remove from heat and let sit with lid on for 5 minutes. Fluff with a fork when done.
-
Make the chicken: Set up your drenching station. Add eggs to one plate, flour to another plate, and panko, cheese, parsley, lemon zest, salt and pepper to a third plate. Mix ingredients in the third plate until combined.
-
Butterfly the chicken by cutting the breasts in half lengthwise so that there are two thin breasts. Put chicken breasts on a cutting board and place plastic wrap or parchment paper lightly on top. Lightly hit them with a rolling pin to flatten them out.
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Nutrition Facts per Serving
| Nutrient |
Amount |
| Calories
| 599 kcal |
| Fat
| 19 g |
| Carbohydrates
| 67 g |
| Protein
| 38 g |
| Fiber
| 5 g |
| Sugar
| 4 g |
| Sodium
| 1001 mg |
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