Skinny Turkey Milanese with Arugula and Tomato Salad

turkey-milanaise-and-argula-salad

This dish is so melt-in-your-mouth good… It’s very similar to fried chicken but very delicate and not greasy at all. Milanese is a traditional Italian dish normally made with pounded, breaded, and pan-fried beef, chicken, or pork. It’s also usually topped with a bright salad. I’m making it skinny and easier to prepare by starting with lean turkey cutlets, that need no pounding and frying in just a little heart-healthy olive oil.  Each serving, including the arugula salad, has 262 calories 7  grams of fat, and 3 Blue WW Freestyle SmartPoints, and 5 Green.

Prep Time: 15 minutes

Cook Time: 5 minutes


Ingredients for Turkey Cutlets:

1 egg (I like Egg-land’s Best when using the whole egg) or 2 egg whites

1 cup Panko bread crumbs or regular bread crumbs

¼ teaspoon salt

Fresh ground pepper to taste

½ tablespoon olive oil

8-(1 pound) turkey breast cutlets, I used Trader Joe’s, see shopping tip


Ingredients for Salad:

1 bag (7 oz) arugula, about 6-8 cups

2 cups cherry tomatoes, sliced in half or tomatoes, chopped

2 tablespoons Girard’s Light Champagne Vinaigrette, see shopping tips

½ tablespoon balsamic vinegar

¼ cup (1 oz) Parmesan cheese, shaved or shredded

1 fresh lemon, sliced into 4 wedges


Instructions

1. In a shallow bowl, add the egg and beat lightly with a fork.

2. In another shallow bowl or plate combine breadcrumbs, a little salt, and pepper.

3. Dip both sides of each cutlet into the egg, shaking off excess, and dip into breadcrumbs.  Repeat with all cutlets. Place the coated cutlets on a large plate.

4. Coat a large nonstick pan with cooking spray.  Add ½ tablespoon oil and heat pan.  Add cutlets and cook until golden, about 2 minutes.  Turn over and cook the other side for about 2  minutes until golden and cooked through. Remove to a large clean plate.  If the pan can’t hold all the cutlets at once, repeat the cooking steps with the remaining cutlets. You might need to coat the pan with more cooking spray and a little olive oil.

5. To make salad-In a large bowl, add arugula and tomatoes. Toss with salad dressing and vinegar to coat.

6. To serve-place two cutlets on each plate.  Add the arugula and tomato salad.  Top each salad with 1 tablespoon cheese.

7. Serve each with a lemon wedge or squeeze the cutlets with lemon before serving.

Makes 4 servings (2 cutlets each with arugula salad)


Food Facts

Arugula, also known as rocket or Italian cress, is an aromatic salad green with a peppery, mustard flavor.  The leaves are crisp yet tender.  It’s most often used in salads to replace lettuce or in combination with lettuce.

Panko is a light, crisp breadcrumb originally from Japan. It’s coarser than regular breadcrumbs.


Healthy Benefits

Arugula is packed with vitamins A and C, iron, folic acid, calcium, manganese, and magnesium.  It’s also a good source of potassium, iron, zinc, riboflavin, and copper.

Tomatoes are an excellent source of vitamin C and contain vitamins A, K, and potassium.


Shopping Tip
s
I bought the turkey cutlets, arugula, and shaved Parmesan cheese at Trader Joe’s.  Most supermarkets carry all three. If your local supermarket doesn’t sell turkey breast cutlets, ask your butcher to prepare 8 of them for you. You could use 4 chicken breasts (boneless, skinless) instead of the turkey breast cutlets. Pound the chicken breasts first and cut each in half to create 8 thin pieces. Each piece should be 2 ounces. Or, you could just use 4 turkey or chicken cutlets instead of 8 as long as each serving is equal to 4 ounces.

Panko breadcrumbs can be found in the Asian section of most supermarkets.

Most supermarkets sell Girard’s Light Champagne Vinaigrette or use your favorite light Italian dressing. Or, mix together 2 tablespoons balsamic vinegar, ½ tablespoon olive oil, ½ teaspoon salt, a little pepper, and toss with arugula and tomatoes.


Serving Tips

These crispy turkey cutlets not only make an exceptional main dish, but they’re also tasty in a sandwich topped with the arugula and tomato salad.


WW Freestyle SmartPoints
3-Blue
WW SmartPoints
5-Green
WW POINTS PLUS
6

SKINNY FACTS: for 1 serving (2 cutlets each with arugula salad)
262 calories, 7g fat,2g sat fat, 49mg chol, 31g protein, 18g carbs, 3g fiber, 610mg sodium, 1g sugar
FACTS: for Freestyle SmartPoints
105 calories, 1g sat fat, 0g sugar, 4g protein

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!