16 Ingredients
  • 1 1/2 cups bread crumbs
  • 1/2 cup grated Parmigiano-Reggiano
  • A little fresh grated nutmeg
  • A handful flat-leaf parsley, finely chopped
  • 1 orange, zested
  • 1 cup all-purpose flour
  • 3 eggs, beaten
  • 4 small boneless, skinless chicken breasts, about 6 ounces each
  • Salt and freshly ground black pepper
  • Olive oil or vegetable oil, for frying
  • 2 seedless oranges
  • 2 yellow or orange tomatoes, seeded and diced
  • 1 sprig fresh oregano, leaves finely chopped, optional
  • 1/2 small red onion or 2 to 3 scallions, chopped
  • 2 tablespoons extra-virgin olive oil
  • 4 cups baby arugula leaves
Nutrition
1323
66% daily value
4 servings
                                       
                                            high-​fiber
     

Fat

140% 91

Saturated

78% 16

Trans

- 0

Monounsaturated

- 60

Polyunsaturated

- 11

Carbs

23% 69

Carbs (net)

- 63

Fiber

25% 6

Sugars

- 13

Sugars, added

- 0

Protein

116% 58

Cholesterol

85% 254

Sodium

52% 1255

Calcium

34% 341

Magnesium

26% 105

Potassium

32% 1113

Iron

33% 6

Zinc

20% 3

Phosphorus

95% 666

Vitamin A

19% 169

Vitamin C

113% 68

Thiamin (B1)

63% 1

Riboflavin (B2)

52% 1

Niacin (B3)

108% 22

Vitamin B6

81% 2

Folate equivalent (total)

62% 249

Folate (food)

- 111

Folic acid

- 81

Vitamin B12

16% 1

Vitamin D

0% 1

Vitamin E

63% 13

Vitamin K

151% 121
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