Crunchy Parmesan Chicken with Arugula - PCOS-Friendly Recipe
This Crunchy Parmesan Chicken with Arugula is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- Nonstick cooking spray
- 1 teaspoon Dijon mustard
- 2 large egg whites
- 1 cup panko breadcrumbs
- 2 tablespoons grated Parmesan
- 1 tablespoon grated lemon zest
- 1 tablespoon chopped fresh parsley
- Four 4-ounce skinless boneless chicken breasts
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoon lemon juice
- 2 teaspoons olive oil
- One 5-ounce package baby arugula
Instructions
- Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray. Whisk together the mustard and egg whites in a shallow pie plate. Combine the panko, Parmesan, lemon zest and parsley on a sheet of wax paper. Sprinkle the chicken with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Dip the chicken, 1 piece at a time, into the egg white mixture, then into the panko mixture, pressing to adhere. Place the chicken on the baking sheet. Lightly spray with cooking spray. Bake until the crust is golden and the chicken is cooked through, about 25 minutes. Do not turn. Meanwhile, toss together the lemon juice, oil, arugula and remaining salt and pepper in a large bowl. Evenly divide the salad among 4 plates and top with the chicken. Per Serving: 285 Cal; 34 g Protein; 6 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 22 g Carb; 2 g Fiber; 3 g Sugar; 159 mg Calcium; 3 mg Iron; 814 mg Sodium; 69 mg Cholesterol
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Crunchy Parmesan Chicken with Arugula recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment