Baked Parmesan Chicken - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 chicken cutlet pieces
- 1 cup reduced fat mozzarella cheese
- 2 cups marinara sauce
- 1 large egg
- Italian seasoning
- 1/2 cup pine nuts, finely chopped
- 1 fl oz water
- 2 oz whole wheat bread crumbs
Instructions
- Pre-heat oven to 425 °F (210 °C) and coat a baking sheet with cooking spray.
- Whisk the egg with the water in a shallow dish.
- Combine the pine nuts, bread crumbs and seasoning in another shallow dish.
- Dip the chicken into the egg and then the nut mixture.
- Arrange on the prepared baking sheet and coat with cooking spray.
- Bake for 10 minutes.
- Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese.
- Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.
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 Baked Parmesan Chicken 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
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). 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 Baked Parmesan Chicken 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: Nuts.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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