Chicken Milanese with Mixed Greens

Chicken Milanese with Mixed Greens

Active Time: 15 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on January 24, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Combine lemon juice, half the oil, salt and pepper in a shallow bowl. Whisk to combine. Separate half of the mixture into a small dish for dressing; use other portion as marinade.
Add chicken and toss to coat in marinade. Let stand 15 minutes.
Heat remaining oil in a safe skillet over medium-high heat.
Add half of the chicken cutlets. Cook 3 to 4 minutes per side, until lightly golden and cooked through. Transfer to plate and cover. Repeat with remaining cutlets.
When ready to serve, toss greens with remaining dressing.
Arrange cutlets on plates, top with greens and Parmesan cheese and serve.

The Benefits

*Excellent Source of: Protein, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, Niacin, Phosphorous
*Good Source of: Calcium, Magnesium, Potassium, Zinc, Riboflavin
*Preferences: Low Carbohydrate, Low Sugars, No Corn, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Nightshade, No Nuts, No Peanuts, No Pork, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 6.66

Calories: 264

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	12.7 g	*
Saturated Fat	3.6 g	*
Monosaturated Fat	6.5 g	*
Polyunsaturated Fat	1.6 g	*
Trans Fat	0.03 g	*
Essential Fatty Acids (Omega-3)
ALA	185 mg	*
EPA, DHA	0 mg, 24 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	80.8mg	*
Total Carbohydrate	3 g	*
Sugars	0.99 g	*
Fiber	1.5 g	*
Protein	33.5 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	4181 IU	84%
Vitamin C	18.8 mg	31%
Vitamin D	0 IU	0%
Vitamin E	0.28 IU	1%
Vitamin B6	0.71 mg	36%
Vitamin B12	0.32 mcg	5%
Vitamin K	72.9 mg	91%
Folate	102.1 mcg	26%
Niacin	13.4 mg	67%
Riboflavin	0.22 mg	13%
Thiamin	0.14 mg	9%
MINERALS
Calcium	192 mg	19%
Copper	0.08 mg	4%
Iron	1.7 mg	9%
Magnesium	48.4 mg	12%
Manganese	0.15 mg	8%
Phosphorous	354.7 mg	35%
Potassium	494.6 mg	14%
Selenium	23.8 mcg	34%
Sodium	587.1 mg	24%
Zinc	1.6 mg	11%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	2460.7 mcg
Beta-cryptoxanthin	0.2 mcg
Lutein + zeaxanthin	1630.2 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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