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Easy Whole30 Chicken Milanese

Easy and Crispy Whole30 Chicken Milanese
Course Main Dish
Cuisine American, Italian
Keyword chicken, gluten free, keto, paleo, whole30
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 servings
Calories 450kcal
Author Sara

Ingredients

Chicken Milanese

  • 4 Chicken Breasts pounded thin
  • 2 cups Pork Panko
  • 1 tsp Salt divided
  • 1/2 tsp Pepper
  • 1/2 tsp Dried Oregano
  • 1/4 tsp Dried Rosemary
  • 1/4 tsp Dried Parsley
  • 3 Eggs
  • 1 cup Tapioca Flour
  • 2 Tbls Avocado Oil

Arugula & Tomato Salad

  • 2 cups Arugula
  • 1/2 pint Cherry Tomatoes
  • 1/4 cup Olive Oil
  • 2 Tbls Lemon Juice

Instructions

Chicken Milanese

  • Use a meat tenderizer to pound the chicken super thin*
    Then make your breading station with 3 plates
    The tapioca flour with 1/2 tsp of the salt is on the first plate
    The whisked eggs are on the second plate or bowl
    The pork panko mixed with the remaining 1/2 tsp of salt, pepper, dried rosemary, dried oregano and dried parsley is on the last plate
  • Take the chicken and coat with the tapioca flour and shake off
    Then dip in the egg
    And lastly, coat it with the seasoned pork panko (set aside)
  • Heat the avocado oil in a large skillet over medium heat and cook the chicken for 3-5 minutes each side. Should be cooked through with a nice golden crust. It may take longer depending on the thickness of the chicken

Arugula & Tomato Salad

  • In a small bowl whisk the oil and the lemon juice together and add a little pich of salt and pepper to taste
  • Add the arugula and tomatoes to a large bowl and add some dressing. Dress the salad to your preference, you can always serve it on the side too

Notes

*if you don't have a meat tenderizer, you can place the chicken between sheets of parchment and pound it thin with a rolling pin 

Nutrition

Calories: 450kcal | Carbohydrates: 6g | Protein: 32g | Fat: 27g | Fiber: 1g | Sugar: 2g