Chopped Chicken Milanese Salad

This simple Chopped Chicken Milanese Salad recipe comes together in 15 minutes or less, making it perfect for a busy weeknight dinner or a satisfying lunch. You’ll only need a handful of simple ingredients including a gluten free chicken cutlet, arugula, feta and olive oil. A quick breading of egg and gluten-free breadcrumbs gives the chicken cutlet a crispy texture, while the arugula and feta add freshness.

This Chopped Chicken Milanese Salad recipe is gluten-free, and you can easily make it lower in fat by using fat free feta. You can also make this dairy free by using dairy free feta.

why you’ll love this recipe

• Quick and Easy: This Chopped Chicken Milanese Salad can be prepared in 15 minutes or less, making it a perfect choice for busy weeknights or when you’re short on time.
• Minimal Ingredients: The recipe calls for just a handful of common ingredients, most of which you probably already have in your kitchen.
• Gluten-Free and Adaptable: The use of gluten-free breadcrumbs makes this dish suitable for those with gluten sensitivities. Additionally, you can easily make it fat-free by using a nonstick cooking spray instead of olive oil.
• Nutrient-Rich: The Chopped Chicken Milanese Salad is packed with greens, providing a good source of vitamins, minerals, and fiber. The addition of chicken and feta cheese contributes protein and calcium to the meal.
• Meal Prep Friendly: The chicken cutlets can be cooked in advance and stored in the refrigerator, making it easy to assemble the salad when you’re ready to eat.
• Versatile and Flavorful: The combination of crispy chicken, peppery arugula, and tangy feta cheese creates a symphony of flavors and textures that will tantalize your taste buds.
• Perfect for Weeknight Dinners or Healthy Lunches: This Chopped Chicken Milanese Salad is light yet satisfying, making it an excellent choice for a quick weeknight dinner or a healthy lunch option.

ingredients & substitutions

Chicken Cutlet

In this Chopped Chicken Milanese Salad recipe, the chicken cutlet is coated in egg and gluten-free breadcrumbs and cooked in an air fryer for a crispy and healthier alternative to traditional frying. Chicken is a good source of protein, which is essential for building and repairing tissues in the body.

Arugula

Arugula adds a fresh and slightly spicy note to the salad, balancing the richness of the chicken and feta cheese. If you don’t have arugula, you can substitute spinach, kale, or mixed greens for this Chopped Chicken Milanese Salad.

Feta Cheese

Feta cheese adds a creamy and salty element to the salad, complementing the peppery arugula and crispy chicken. If you don’t have feta cheese, you can substitute goat cheese or crumbled ricotta salata in this Chopped Chicken Milanese Salad.

Olive Oil

Olive oil is a healthy fat that is rich in antioxidants. It is used in this recipe to add flavor and moisture to the arugula. If you are looking for a fat-free option, you can use a nonstick cooking spray instead of olive oil.

taste & texture

This Chopped Chicken Milanese Salad offers a delightful symphony of textures and flavors that will tantalize your taste buds. The air-fried chicken cutlet provides a crispy, golden-brown exterior that gives way to tender, juicy meat. The peppery arugula offers a refreshing contrast to the richness of the chicken, while the tangy feta cheese adds a salty, creamy dimension. The olive oil gently coats the arugula, adding a subtle richness and enhancing the flavors of the greens. Salt and pepper bring out the natural flavors of each ingredient, creating a harmonious balance of taste.

directions

Step 1

Preheat your air fryer to 400 degrees Fahrenheit.

Step 2

In a shallow bowl, beat the egg. In another shallow bowl, combine the gluten-free breadcrumbs, salt, and pepper.

Step 3

Dip the chicken cutlet in the egg, then coat it in the breadcrumb mixture.

Step 4

Spray the air fryer basket with olive oil. Place the chicken cutlet in the basket and cook for 10-12 minutes, flipping halfway through, until cooked through and golden brown.

Step 5

While the chicken is cooking, toss the arugula with the olive oil, salt, and pepper.

Step 6

To serve, place the arugula on a plate and top with the cooked chicken cutlet. Sprinkle with feta cheese and serve immediately.

expert tips & tricks

• Use thin chicken cutlets for even cooking: Thin chicken cutlets will cook more evenly and quickly in the air fryer, ensuring a crispy exterior and juicy interior.
• Season the chicken generously: Don’t be shy with salt and pepper when seasoning the chicken. It will enhance the flavor of the meat and create a more flavorful salad.
• Create a crispy breading: For a crispy breading, use a shallow bowl for the egg and a separate shallow bowl for the breadcrumbs. Dip the chicken cutlet in the egg, then coat it evenly in the breadcrumbs.
• Avoid overcrowding the air fryer basket: Overcrowding can prevent the chicken from cooking evenly and achieving a crispy texture. Cook the chicken cutlets in batches if necessary.
• Check for doneness: The internal temperature of the chicken should reach 165 degrees Fahrenheit to ensure it is cooked through. Use a meat thermometer for accuracy.
• Dress the arugula just before serving the Chopped Chicken Milanese Salad: To prevent the arugula from wilting, toss it with olive oil, salt, and pepper just before serving. This will keep the greens fresh and crisp.
• Personalize the Chopped Chicken Milanese Salad: Feel free to add other ingredients to customize the salad to your liking. Consider adding chopped tomatoes, cucumbers, red onions, or bell peppers for extra flavor and texture.

how to make this lower carb

To make this Chopped Chicken Milanese Salad low-carb, simply omit the breadcrumbs from the chicken cutlet preparation. Instead, use grilled chicken. Season the chicken with salt, pepper, and your choice of herbs or spices. Cook the chicken in the air fryer as directed in the original recipe.

how to make this low fat or healthier

Make sure to use fat free or low fat feta.

how to make this vegan

To make this Chopped Chicken Milanese Salad vegan, replace the chicken cutlet with a plant-based protein option, such as tofu or tempeh. Marinate the tofu or tempeh in a flavorful mixture of soy sauce, garlic, ginger, and sesame oil. Cook the tofu or tempeh in the air fryer, flipping halfway through, until golden brown and slightly crispy.

how to serve, store and meal prep

Serving and Storage:

This Chopped Chicken Milanese Salad is best served immediately after assembling. If you need to store it, keep the chicken cutlet separate from the arugula and feta cheese to prevent the greens from wilting. Refrigerate the chicken cutlet in an airtight container for up to 3 days and the arugula in a separate container for up to 2 days.

To reheat the chicken cutlet, place it in a preheated oven at 350 degrees Fahrenheit for 5-10 minutes, or until warmed through. You can also reheat it in the air fryer at 350 degrees Fahrenheit for 3-5 minutes.

Meal Prep:

This Chopped Chicken Milanese Salad is ideal for meal prep as it can be easily divided into individual portions. Prepare the chicken cutlets in advance and store them in the refrigerator. When ready to assemble the salads, toss the arugula with olive oil, salt, and pepper. Divide the arugula among individual containers, top with the cooked chicken cutlets, and sprinkle with feta cheese.

Advance Preparation:

To save time on busy days, you can prepare the chicken cutlets ahead of time and store them in the refrigerator. Simply bread the chicken cutlets as directed in the recipe and place them on a baking sheet lined with parchment paper. Cover the baking sheet with plastic wrap and refrigerate for up to 24 hours. When ready to cook, remove the chicken cutlets from the refrigerator and let them come to room temperature for 15-20 minutes before cooking in the air fryer.

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