Chicken Milanese with Rocket and Tomato Salad

• 4chicken breasts, about 600g
• 50gplain flour
• 2eggs, beaten
• 120gdried breadcrumbs
• 50gParmesan, finely grated
• 2 gfinely grated lemon zest
• 5 tbspolive oil
• fine salt
• black pepper
• 100grocket
• 300gcherry tomatoes, halved
• 1/2red onion, very thinly sliced
• 2 tbspextra virgin olive oil
• 1 tbspbalsamic vinegar
• 600gnew potatoes, boiled (optional)
• 2lemons, cut into wedges, optional (optional)

Method

1. 1Cut each chicken breast in half horizontally, then bash each piece between sheets of baking paper to about 5mm thick. Thin is the point: it cooks in minutes and the ratio of crumb to meat is right. Season with salt and pepper.
2. 2Put the flour in one shallow bowl, the eggs in a second, and the breadcrumbs mixed with the Parmesan and the measured lemon zest in a third. Dip each piece of chicken in flour, then egg, then press firmly into the crumbs so they stick.
3. 3Toss the tomatoes and red onion with the extra virgin olive oil, balsamic and a pinch of salt and leave to sit. Add the rocket at the last minute.
4. 4Heat 2 tablespoons of the olive oil in a large frying pan over a medium-high heat. Fry the chicken in batches, two pieces at a time, for 2 to 3 minutes a side until deep golden and crisp, with the thickest chicken reaching 75°C for 30 seconds. Add more oil between batches as the pan needs it and keep the cooked pieces on kitchen paper in an oven heated to 100°C fan.
5. 5Serve the chicken with the salad piled on top so the dressing runs into the crumb, optional lemon wedges for squeezing, and potatoes alongside if you want them.

Per serving

kcal

743

protein

61.2g

fibre

3.2g

carbs

37.9g

fat

37.2g