Lunch: Panko-Crusted Chicken Bites with Apricot-Mustard Sauce

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Panko-Crusted Chicken Bites with Apricot-Mustard Sauce

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

nonstick cooking spray
1/2 c. all-purpose flour
Coarse salt and freshly ground pepper
2 large eggs
1 1/2 c. panko breadcrumbs
2 tbsp. extra-virgin olive oil
1/2 c. freshly grated Parmesan cheese
pinch cayenne pepper
4 large boneless, skinless chicken breast halves
1 c. apricot jam or preserves
1/4 c. Dijon mustard
1 tsp. chopped fresh thyme leaves

Instructions

Preheat oven to 375 degrees. Line a baking sheet with parchment paper and fit with a wire rack. Spray with cooking spray; set aside.
Place flour in a large bowl and season very generously with salt and pepper. Whisk eggs in another large bowl with 2 tablespoons water until well combined. Place the breadcrumbs in a third large bowl, and drizzle with olive oil; toss to coat. Stir in cheese and cayenne and mix well.
Place chicken pieces in the seasoned flour and toss to coat. Working in 3 batches, shake off any excess flour from chicken pieces and transfer to egg mixture; stir to combine. Transfer coated chicken pieces with a slotted spoon to the breadcrumb mixture and toss until completely coated. Place the breaded chicken pieces on a rack-lined baking sheet, spacing them evenly apart. Repeat process until all the chicken is breaded. Bake until golden brown and chicken is cooked through, 18 to 20 minutes.
In a small bowl, stir the apricot jam, mustard, and thyme together until combined. Allow chicken to cool 10 minutes before serving with apricot mustard mixture.