Lunch: Chicken Broccolini with Mustard Cream Sauce

This recipe includes superfoods such as:

Broccoli, Chicken Breast

Health benefits of Chicken Broccolini with Mustard Cream Sauce

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

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.

Ingredients

2 whole Boneless, Skinless Chicken Breasts
1 bunch Broccolini (steamed For 1 To 2 Minute If Preferred)
1/3 cup All-purpose Flour
2 whole Large Eggs
2 Tablespoons Milk
3/4 cups Seasoned Breadcrumbs
1 whole 1 Half Stick (1/4 Cup) Land O Lakes® Butter With Olive Oil & Sea Salt
3 cloves Garlic, Minced (about 1 Tablespoon)
1/4 cup Brandy Or White Wine (can Use Chicken Broth As A Substitute)
1-1/2 teaspoon Dijon Mustard
1-1/2 teaspoon Grainy Brown Mustard
1/3 cup Chicken Broth, Plus More If Needed For Thinning
1/3 cup Heavy Cream
Salt And Pepper, to taste

Instructions

Preheat the oven to 350 degrees.
Cut the chicken breasts into cutlets: Place one hand flat on the breast and use a knife to carefully slice through the middle. Repeat with the other and you’ll be left with four smaller cutlets. Place them between two pieces of plastic wrap and use a rolling pin to pound them thin.
Place one to two stalks of broccolini in the middle of each cutlet, sprinkle with salt and pepper, then fold up the edges and secure with toothpicks.
Prepare an assembly line for breading: a dish with the flour, a dish with the egg mixed with milk, and a dish with the breadcrumbs. One at a time, bread the chicken by carefully dredging it in flour, then dunking it in the egg wash, then coating it in the breadcrumbs. Set them aside as you coat the other pieces. (Be careful not to coat the broccolini.)
Melt the Land O Lakes® Butter with Olive Oil & Sea Salt in a large nonstick skillet over medium heat. Add the chicken and brown it on both sides until the breadcrumbs are golden and the chicken is partly cooked, about 3 minutes per side. Transfer the chicken to a baking sheet, seam side up, and finish in the oven for 10 minutes.
While you are finishing the chicken, make the Mustard Cream Sauce: Return the skillet to medium heat and add the garlic, stirring for 1 minute to ensure it doesn’t burn. Pour in the brandy or wine, whisking, and let it reduce for 1 minute. Whisk in the mustard, let it bubble up for 1 minute, then add the broth and let it heat. Finally, whisk in the cream and stir until the sauce is thick and bubbly (5-7 minutes). Add salt and pepper.
Serve the chicken with the mustard cream spooned over the top. Serve immediately!
(Recipe sponsored by Land O' Lakes as part of their Pin a Meal. Give a Meal. program.)

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