Chicken Tenders Parmesan with Penne and Broccoli - PCOS-Friendly Recipe
This Chicken Tenders Parmesan with Penne and Broccoli is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- Coarse salt
- ground pepper
- 2 large eggs
- 3/4 c. finely grated Parmesan
- 1/2 c. plain dried breadcrumbs
- 1 1/2 lb. chicken tenders
- 1 3/4 c. tomato sauce (homemade or storebought)
- 4 oz. part-skim mozzarella
- 8 oz. penne rigate (ridged) or other short pasta
- 1 package frozen broccoli florets
- 1 tbsp. olive oil
Instructions
- Bring large pot of salted water to boil. Heat broiler, with rack set 4 inches from heat. In a medium bowl, whisk eggs. In another bowl, combine Parmesan and breadcrumbs. Season chicken with salt and pepper. Dip tenders in egg, then in Parmesan mixture; place on a rimmed baking sheet. Broil until golden, 2 to 4 minutes per side.
- Preheat oven to 450 degrees F. Spread 1 cup tomato sauce in the bottom of a 9- by 13-inch baking dish. Then top with chicken, remaining sauce, and finally mozzarella. Bake 15 to 20 minutes or until cheese is melted.
- Meanwhile, cook pasta in boiling water until al dente, according to package instructions, adding broccoli for final 30 seconds. Reserve 1/2 cup pasta water; drain pasta and broccoli, and return to pot. Add oil and remaining Parmesan. Toss, gradually adding some reserved pasta water until pasta is lightly coated. Serve chicken with penne and broccoli. Looking for more chicken recipes? Try our collections of chicken breast recipes, chicken casserole recipes, and recipe for leftover chicken.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Chicken Tenders Parmesan with Penne and Broccoli 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.
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