Chicken Parmesan Sticks - PCOS-Friendly Recipe
This Chicken Parmesan Sticks is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- 1 small onion, grated
- 2 cloves garlic, minced
- 2 sprigs fresh oregano
- Kosher salt and freshly ground black pepper
- One 28-ounce can crushed tomatoes
- 1 tablespoon tomato paste
- 1 tablespoon extra-virgin olive oil
Instructions
- Four 6-ounce boneless skinless chicken breasts, sliced across the grain into 1-inch strips
- Special equipment: wooden skewers
- Preheat the oven to 450 degrees F.
- For the tomato sauce: In a saucepan over medium heat, add the olive oil and grated onion and saute until the onion is soft, about 3 minutes. Add the garlic, oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper and saute for 1 minute. Add the crushed tomatoes and tomato paste and stir well. Bring to a boil, then reduce the heat to medium low and simmer for 10 to 12 minutes.
- To finish the tomato sauce, remove it from the heat and stir in the extra-virgin olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper.
- For the chicken parmesan: Meanwhile, generously spray a baking sheet with olive oil cooking spray.
- In a shallow bowl, mix together the flour, onion powder, 1/2 teaspoon salt and 1/4 teaspoon pepper. In another shallow bowl, whisk together the eggs, 1/2 teaspoon salt and 1/4 teaspoon pepper. In a third shallow bowl, add the panko and crush it a bit with your hands to make it easier for the coating to stick. Measure out 1/4 cup of the shredded mozzarella, chop it finely and add it to the panko with the Parmesan and parsley and toss to combine.
- Make an assembly line: coat the chicken strips first in the flour mixture, then shake. Dip next in the egg mixture, then shake. Finish in the panko-cheese mixture. Set the chicken strips on the prepared baking sheet an inch apart from each other.
- Bake for 3 minutes, then remove the baking sheet from the oven and flip over the chicken strips. Top with the remaining 3/4 cup shredded mozzarella, then finish baking until cooked through, another 3 to 4 minutes.
- Carefully insert a wooden skewer into each chicken strip and serve with the tomato sauce on the side.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Chicken Parmesan Sticks recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment