Mediterranean Diet Adaptations for PCOS Management
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Dinner: Simple Chicken Parmesan
This recipe includes superfoods such as:
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The Chicken
3 small Chicken Breasts
Salt and Pepper to Taste
1 cup Mozzarella Cheese
The Coating
2.5 oz. Pork Rinds
1/4 cup Flaxseed Meal
1/2 cup Parmesan Cheese
1 tsp. Oregano
1/2 tsp. Salt
1/2 tsp. Pepper
1/4 tsp. Red Pepper Flakes
1/2 tsp. Garlic
2 tsp. Paprika
1 large Egg
1 1/2 tsp. Chicken Broth
1/4 cup Olive Oil
The Sauce
1/4 cup Olive Oil
1 cup Rao’s Tomato Sauce
1/2 tsp. Garlic
1/2 tsp. Oregano
Salt and Pepper to Taste
Instructions
1. Grind up pork rinds, flaxseed meal, parmesan cheese, and spices in a food processor.
2. Slice chicken breasts in half or in thirds and pound them out into cutlets. Season to taste.
3. In a separate container to the coating, crack and egg and whisk with 1 1/2 tsp. chicken broth.
4. In a saucepan, combine all ingredients for the sauce and whisk together. Let this cook for at least 20 minutes while you are making the chicken.
5. Bread all chicken cutlets by dipping into egg mixture, then dipping into the coating mixture. Set aside on a piece of foil.
6. Heat 2 tbsp. olive oil in a pan and fry up each piece of chicken 2 at a time. Add more oil as needed (I used 1/4 cup in total).
7. Set pieces of chicken into a casserole dish, add sauce on top, and then sprinkle with 1 cup of mozzarella cheese. Bake at 400F for 10 minutes or until cheese is nice and melted.
8. Serve up with some broccoli and olives on the side! You can alternatively serve up 1 chicken cutlet with olives and broccoli for a smaller serving size.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 2583 kcal | ||
| Fat 187 g | ||
| Carbohydrate 27 g | ||
| Protein 197 g | ||
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