Chicken Milanese with White-Bean Salad - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Frank P. Melodia
This quick chicken dish is ready in under 30 minutes.
Ingredients
- 1/2 lb. asparagus
- 1 can white beans (cannellini)
- 1/2 c. grape tomatoes
- 1/4 c. red onion
- 2 tbsp. extra-virgin olive oil
- 1 tbsp. lemon zest
- 1 tbsp. lemon juice
- 1/2 tsp. kosher salt
- Freshly ground black pepper
- 3 c. baby arugula
Instructions
- Salad: Bring 4 cups of lightly salted water to a boil in a large, deep skillet; add asparagus. Blanch 2 minutes, or until crisp-tender. Drain; refresh under cold water and place in a medium bowl. Add beans, tomatoes, onion, oil, lemon zest, lemon juice, salt, and pepper to taste; toss to combine. Lay arugula on top of salad but do not toss yet.
- Chicken: Place flour on a sheet of waxed paper. Beat egg with a fork in a small shallow bowl; place bowl next to flour. Place breadcrumbs on another sheet of waxed paper. Season cutlets with salt and pepper. Working with 1 cutlet at a time, dredge cutlet in flour, patting off excess flour; then dip into beaten egg; then dip into breadcrumbs to coat. Repeat with remaining cutlets.
- Heat oil in a large skillet over medium heat, until oil is shimmering. Fry cutlets in 2 batches, 2 minutes per side, or until golden and crisp. Drain cutlets on a paper towel. To serve, place cutlets on serving plates. Toss arugula into salad mixture until coated and place on top of cutlets.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Asparagus.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many wome...
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