Lunch: The Bella

This recipe includes superfoods such as:

Chicken Breast, Spinach, Basil

Health benefits of The Bella

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 discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

4 (6-ounce) boneless, skinless chicken breasts
Kosher salt and freshly ground pepper
2 teaspoons unsalted butter, plus more for brushing on the bread
2 tablespoons good quality olive oil
2 teaspoons dried tarragon
1/4 cup dry white wine
12 ounces sliced baby portabella mushrooms
5 ounces baby spinach
1 medium red bell pepper
4 tablespoons prepared or homemade basil pesto
4 tablespoons high quality mayonnaise
8 slices Italian white sandwich bread
4 thick slices whole milk mozzarella cheese

Instructions

Cover the chicken breast with plastic wrap and gently pound to a uniform thickness to ensure even cooking.
Season the chicken breast with salt, pepper, and dried tarragon.
Pan saute the chicken breast in 2 teaspoons butter and 1 tablespoon olive oil over medium-high heat. Once the chicken in browned on one side, about 4 minutes, flip and add white wine and continue cooking until the internal temperature reads 165 degrees F on an instant read thermometer, about 5 minutes more.
In another medium skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add the sliced mushrooms and cook until golden on each side and tender, about 5 minutes. Remove from pan. Add the spinach to the skillet and cook until slightly wilted, about 2 minutes.
Meanwhile, roast the red bell pepper under the broiler until the skin is blackened on all sides, about 6 minutes. Place the pepper in a bowl covered with plastic wrap and allow to steam 5 minutes. Peel, seed and slice into 1/4-inch strips.
In a small bowl, whisk to combine the basil pesto and mayonnaise.
Heat a large nonstick skillet or griddle on medium heat. Butter one side of both slices of the bread and place them butter-side down on a cutting board. Build each sandwich by beginning the layering on one of the slices of bread with the sliced mozzarella cheese, the sauteed mushrooms, spinach, roasted red peppers, and chicken. Spread 2 tablespoons of the pesto mayonnaise on the other slice and place it buttered-side up on top.
Place the sandwich on the griddle and cook until golden, about 4 minutes. Flip and continue to cook the other side until it is golden and the filling is warmed and cheese is melted, about 4 more minutes.
Cook's Note: Pan-sauteing the seasoned chicken breast then finishing it in white wine makes this sandwich a standout.

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