Poached chicken & arugula salad with tomatoes & chili crisp
Indulge in the delicious flavors of poached chicken paired with vibrant arugula, juicy tomatoes, and a spicy kick of chili crisp in this savory salad.
Ingredients:
- 2 8-ounce boneless skinless chicken breasts, trimmed
- ½ teaspoon salt, divided
- ½ teaspoon freshly ground pepper, divided
- ¼ cup white whole-wheat flour
- 2 large eggs, beaten
- 1 lemon
- 2 cups fresh whole-wheat breadcrumbs
- Olive oil cooking spray
- 2 tablespoons butter
- 1 tablespoon extra-virgin olive oil
- 1 small shallot, minced
- ¼ cup chopped fresh herbs, such as dill, parsley and chives
Instructions:
- Preheat the oven to 230 °C. Use cooking spray to grease a large baking sheet.
- Slice the chicken breasts horizontally. Place them between plastic wraps and flatten them evenly to 1/4-inch thickness using a flat side of a meat mallet or a heavy bottomed pan. Sprinkle the chicken with 1/4 teaspoon of salt and pepper each.
- Take a shallow dish for flour, another one for eggs, and a third one for combining lemon zest with breadcrumbs. (Keep some lemon slices aside for garnishing later.) Coat the chicken first with flour, then dip in the egg, and finally coat both sides with breadcrumbs, pressing gently to make them stick. Put the prepared chicken on the baking sheet and spray cooking oil on both sides.
- Bake the chicken for 10 to 12 minutes until it turns golden brown and is no longer pink in the middle.
- Meanwhile, melt butter in a small saucepan over medium-high heat until it starts to turn brown, usually about 2 minutes. Then, add oil, shallots, and cook for an additional 30 seconds. Remove the mixture from the heat, stir in herbs, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper. Serve the chicken with the herb sauce and garnish with lemon slices.
Summary:
- Calories: 1211 kcal
- Fat: 25 g
- Protein: 211 g
- Carbs: 26 g
- Potassium: 4307 mg
- Magnesium: 355 mg