Chicken Parmesan Salad
Chicken Parmesan Salad is a healthy chicken recipe with crispy air fryer cutlets, marinara, melted cheese, and fresh arugula tossed with oil and vinegar.
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Ingredients
- 3 tablespoon olive oil divided
- 2 tablespoon red wine vinegar divided
- 1 clove garlic crushed
- salt to taste
- ground black pepper to taste
- ¼ teaspoon dried oregano
- 6 tablespoon Italian seasoned breadcrumbs
- 1 pound 4 (¼ pound) boneless skinless chicken breast
- ½ cup fat-free marinara sauce
- ¼ cup shredded part-skim mozzarella cheese
- ¼ cup grated parmesan cheese
- 5 ounces baby arugula leaves lightly packed
- crushed red pepper flakes to taste
Instructions
- In a shallow bowl, whisk 1 tablespoon olive oil, 4 teaspoons vinegar, garlic, salt, pepper, oregano, and 1 tablespoon water.
- Spread breadcrumbs on wax paper.
- Dip one chicken cutlet in the dressing, turning to coat.
- Press chicken into breadcrumbs on both sides and place on a plate.
- Repeat with remaining chicken.
- Lightly spray chicken with nonstick spray.
- Preheat air fryer to 360°F or 370°F for 3 minutes.
- Spray air fryer basket with nonstick spray. Place 2 chicken cutlets inside.
- Cook chicken for 4 to 5 minutes until golden and crisp.
- Turn chicken over. Spread 2 tablespoons marinara on each cutlet.
- Sprinkle each with 1 tablespoon mozzarella and 1 tablespoon Parmesan.
- Air-fry for 2 to 3 minutes until chicken is cooked through and cheese melts.
- Keep warm and repeat with remaining chicken.
- In a large bowl, toss arugula with remaining 2 tablespoons oil and 2 teaspoons vinegar.
- Season with salt and pepper.
- Divide arugula among 4 plates.
- Place one chicken cutlet on each salad.
- Sprinkle with red pepper flakes if desired. Serve warm.
Notes
7 WW Points
9 Old Smart Points
We are not associated with Weight Watchers/WW in any way. Double check points on their official calculator.
Tips and Tricks
Air Fryer Space
Don’t overcrowd the basket. Cook in batches for even crisping.Cheese Melt
Add cheese during the last few minutes so it melts without burning.Salad Base
Dress the arugula right before serving so it doesn’t wilt.Ingredient Substitutions
Chicken
Swap chicken breast for chicken tenders if you want smaller portions.Greens
Use baby spinach or mixed greens instead of arugula.Breadcrumbs
Panko or plain breadcrumbs with added Italian seasoning also work.Nutrition
Calories: 343kcalCarbohydrates: 15gProtein: 31gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.01gCholesterol: 83mgSodium: 640mgPotassium: 701mgFiber: 2gSugar: 3gVitamin A: 1126IUVitamin C: 9mgCalcium: 208mgIron: 2mg
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