Crispy Hot Chicken Cutlet with Greek Salad

ep #6 of healthy in thirty: 430cal, 36g protein & 5g fiber per serving

There is truly nothing better than a crispy chicken cutlet. The combination of this crispy, airfried to golden perfection chicken cutlet paired with a super vibrant, zingy and refreshing greek salad is absolute heaven.

It’s an incredibly delicious, balanced plate of food high in protein and made lighter by spraying with avocado oil and then airfrying the chicken cutlets at high temp instead of bathing in excess oil. The fresh salad helps to cut through, providing the most delightful contrast in textures and flavors.

Whenever I think about my ethos of healthy doesn’t have to be boring or flavorless, it’s meals like this.

Crispy Hot Chicken Cutlet with Greek Salad

Servings: 2

430cal, 36g protein, 5g fiber

Ingredients:

For the Crispy Chicken:

• 8 oz chicken breast, thinly sliced

• 1/4 cup all-purpose flour

• 1 teaspoon salt (divided)

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1 egg

• 1/2 cup panko breadcrumbs

• 1/4 teaspoon cayenne pepper

• 1/2 teaspoon smoked paprika

• Avocado oil spray

For the Greek Salad:

• 1 small Persian cucumber, chopped

• 1/2 cup cherry tomatoes, halved

• 1/4 red onion, thinly sliced

• 2 mini bell peppers, chopped

• Tiny pinch of salt and pepper, to taste

• 2 cups arugula

• 1/4 cup crumbled feta cheese

• 1 tablespoon fresh parsley, chopped

• 2 tablespoons red wine vinegar (to drizzle)

• Juice of 1/4 lemon (to drizzle)

• 1 tablespoon olive oil (to drizzle)

• 1 teaspoon dried oregano

• Salt and pepper, to taste

Optional Topping:

• Additional crumbled feta

• Fresh parsley for garnish

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Instructions:

1. Prepare the Flour Mixture: In a shallow bowl, combine 1/4 cup flour, 1/3 teaspoon salt, garlic powder, and onion powder.

2. Prepare the Panko Mixture: In a separate shallow bowl, mix the panko breadcrumbs with 1/3 teaspoon salt, cayenne, and smoked paprika.

3. Prepare the Eggs: In another bowl, whisk 1 egg with a pinch of salt.

4. Dredge the Chicken:

   • Dry-Wet-Dry: Dredge each thinly sliced chicken breast first in the flour mixture, then dip it into the egg, and finally coat it with the panko mixture.

   • Set aside the coated chicken on a plate.

5. Air Fry the Chicken:

   • Preheat the air fryer to 410°F (210°C).

   • Place the coated chicken breasts in the air fryer basket in a single layer. Spray lightly with avocado oil spray.

   • Air fry for 12 minutes, flipping halfway through, until the chicken is crispy and cooked through (internal temperature should reach 165°F).

6. Prepare the Greek Salad:

   • In a large mixing bowl, combine the cucumber, cherry tomatoes, red onion, and mini bell peppers.

   • Add the arugula, crumbled feta, and fresh parsley.

7. Drizzle the Salad Components:

   • Drizzle the red wine vinegar, lemon juice, and olive oil directly over the salad.

   • Sprinkle the dried oregano, and season with salt and pepper to taste (the feta is already salty, so be mindful with salt!)

   • Toss everything well to combine. Adjust with more vinegar, olive oil, or salt if needed.

8. Serve:

   • Plate the crispy chicken and top with the freshly tossed Greek salad.

   • Garnish with additional crumbled feta and fresh parsley, if desired.