Caprese Chicken Parmesan - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 16 oz boneless skinless chicken breasts
- 1/4 cup plain bread crumbs
- 1 cup reduced sodium chicken broth
- 1/4 cup grated parmesan & romano cheese
- 1 cup chopped or sliced grape tomatoes
- 2 large egg whites
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- 0.12 tsp ground black pepper
- 12 leaves fresh basil (handful)
- 1/2 cup organic whole wheat flour
Instructions
- Pre-heat oven to 400 °F (200 °C).
- Spray non-stick cooking oil in a baking dish.
- To prepare coating: on a plate, combine flour and black pepper. In a bowl, beat egg white with chicken broth. Add chopped basil. On another plate, combine bread crumbs, parmesan an romano cheese, garlic powder and paprika.
- To prepare chicken: place one chicken breast between two sheets of wax paper and hammer to 1/4" thick. Repeat for the remaining three chicken breasts. Coat chicken breasts on both sides with flour, then dip on both sides in egg mixture, then dredge on both sides in cheese-bread crumb mixture. Place chicken breasts in prepared baking dish. Bake in oven for 15 minutes, until no longer pink.
- Slice the tomatoes and place 1/4 cup on each breast.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Caprese Chicken Parmesan contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Caprese Chicken Parmesan can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Basil.
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...
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