Pampas Crispy Chicken Cutlets with Arugula and Sautéed Green Beans

Name: Pampas Crispy Chicken Cutlets with Arugula and Sautéed Green Beans
Prep time: 12 min
Cook time: 18 min
Total time: 30 min
Yield: 8 servings
Cuisine: Argentine
Ingredients: 2 pound chicken breast (pounded to 1/4-inch thickness); 1 cup all-purpose flour; 1 cup unsweetened plant-based milk (unsweetened); 2 cup panko breadcrumbs; 1 teaspoon garlic powder; 0.5 teaspoon onion powder; 1 teaspoon salt; 0.5 teaspoon black pepper; 0.5 cup vegetable oil (for frying); 5 ounce fresh arugula; 1 lemon (juiced); 3 tablespoon olive oil (extra virgin, for dressing and for sautéing); 1 pound fresh green beans (trimmed)

Tender chicken cutlets coated in an egg-free crispy breading, pan-fried to perfection. Served with a light arugula salad and vibrant sautéed green beans.

Prep: 12 min
Cook: 18 min
Total: 30 min
Servings: 8
Cuisine: Argentine
Difficulty: Easy
Cost: $2.50/serving

Dietary

Egg-Free
Nut-Free
Dairy-Free
High-Protein
Low-Sugar

Ingredients

2 pound chicken breast (pounded to 1/4-inch thickness)
1 cup all-purpose flour
1 cup unsweetened plant-based milk (unsweetened)
2 cup panko breadcrumbs
1 teaspoon garlic powder
0.5 teaspoon onion powder
1 teaspoon salt
0.5 teaspoon black pepper
0.5 cup vegetable oil (for frying)
5 ounce fresh arugula
1 lemon (juiced)
3 tablespoon olive oil (extra virgin, for dressing and for sautéing)
1 pound fresh green beans (trimmed)

Instructions

Set up a breading station: Place flour in a shallow dish, plant-based milk in a second shallow dish, and panko breadcrumbs mixed with garlic powder, onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a third shallow dish.
Bread the chicken: Dredge each pounded chicken cutlet first in flour, shaking off excess, then dip in plant-based milk, and finally coat thoroughly in the seasoned panko breadcrumbs, pressing gently to adhere.
Pan-fry chicken: Heat 1/2 cup vegetable oil in a large skillet over medium-high heat. Fry the breaded chicken cutlets in batches for 3-4 minutes per side, or until golden brown and cooked through. Remove to a wire rack set over paper towels to drain. Keep warm.
Sauté green beans: While chicken fries, heat 1 tablespoon olive oil in a separate skillet over medium heat. Add trimmed fresh green beans and sauté for 5-7 minutes, until tender-crisp. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Prepare arugula salad: In a large bowl, combine fresh arugula, lemon juice, and 2 tablespoons extra virgin olive oil. Toss gently to combine.
Serve: Divide the crispy chicken cutlets, sautéed green beans, and arugula salad among 8 plates. Serve immediately with extra lemon wedges if desired.

Notes

Ensure chicken is pounded thinly for quick and even cooking. You can use gluten-free flour and breadcrumbs to make this recipe gluten-free.

Nutrition (per serving)

Calories: 464
Protein: 31 g
Carbohydrates: 33.9 g
Fat: 22.5 g
Fiber: 3.1 g
Sodium: 482 mg
Saturated Fat: 3.2 g
Sugar: 5 g
Cholesterol: 80 mg