Lunch: Crispy Parmesan Chicken

Recipe by Joy Bauer, MS, RD This crispy parmesan chicken might taste sinful, but we promise it's low in calories and fat.

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Crispy Parmesan Chicken

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

4 boneless skinless chicken breasts
1/4 c. nonfat or lowfat buttermilk (shake well before using)
Nonstick spray
1/2 c. whole-wheat flour (or any other type of flour)
1 tsp. onion powder
1/2 tsp. kosher salt
1/2 tsp. Black pepper
3 large egg whites
1 tbsp. skim milk (or water)
2 tsp. Hot sauce
3/4 c. finely grated Parmesan
1/4 c. ground flaxseed

Instructions

Holding your knife parallel to the cutting board, carefully slice into each breast horizontally, taking care not to slice all the way through the meat. Fold each breast open like a book so it lies flat.
Place the breasts in a ziptop plastic bag. Add the buttermilk to the bag and seal it. Squish the contents around to ensure all of the chicken is coated with buttermilk. Marinate for at least 30 minutes or up to 24 hours.
Heat oven to 425 ºF. Line a baking sheet with foil, and coat the foil with nonstick spray.
Set out 3 shallow dishes for a three-step breading station. In the first dish, combine the flour, onion powder, salt and pepper; mix well. In the second dish, combine the egg whites, milk and hot sauce; whisk together until slightly frothy. In the third dish, combine the Parmesan and flaxseed; mix well.
Shake the excess buttermilk off one of the chicken breasts, and press it into the first dish, coating both sides with seasoned flour. Shake off the excess flour, then dip it into the second dish, coating both sides with egg mixture. Finally, lay the chicken in the third dish, coating both sides with the cheese-flaxseed mixture. Place the breast on the prepared baking sheet, and repeat with the remaining 3 chicken breasts.
Mist the top of each breast with nonstick spray. Bake for 25 to 35 minutes, or until browned and crispy.