Chicken Parmesan with Lemony Broccoli - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Woman's Day Kitchen
A side of fresh, lemony broccoli is the perfect accompaniment to this lighter chicken parmesan, which is baked instead of fried — but still deliciously crispy and satisfying.
Ingredients
- 2 tbsp. olive oil
- 1/2 c. all-purpose flour
- 1 large egg
- 1 1/2 c. panko bread crumbs
- 1/4 c. chopped fresh flat-leaf parsley
- 1/4 c. grated Parmesan
- 2 tbsp. grated Parmesan
- kosher salt
- Pepper
- 8 small chicken cutlets
- 1 c. marinara sauce
- 2 oz. part-skim mozzarella
- 1 bunch broccoli
- 1 tsp. lemon zest
- 1/2 tsp. crushed red pepper
Instructions
- Heat oven to 450 degrees F. Lightly oil a large rimmed baking sheet. Place the flour in a shallow bowl. In a second shallow bowl, beat together the egg and 1 tablespoon water. In a third bowl, combine the panko, parsley, 1/4 cup Parmesan, and 1/4 teaspoon each salt and pepper. Toss with 1 tablespoon oil.
- Dip the chicken in the flour, then the egg (letting any excess drip off), and finally in the bread crumb mixture, pressing gently to help it adhere; transfer to the prepared baking sheet. Roast until the chicken is golden brown and cooked through, 12 to 15 minutes.
- Heat the broiler. Spoon the marinara sauce over the chicken and sprinkle with the mozzarella and remaining 2 tablespoons Parmesan. Broil until the cheese melts, 1 to 2 minutes.
- Meanwhile, fill a large saucepan with 1 inch of water and fit with a steamer basket (or fill a large skillet with 1/2 inch water). Bring the water to a boil. Place the broccoli in the basket (or skillet), cover, and steam until tender, 4 to 5 minutes. Drain. Transfer to plates, drizzle with the remaining tablespoon oil, and sprinkle with the lemon zest, crushed red pepper, and 1/4 teaspoon salt. Serve with the chicken.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Lemon.
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