Lunch: Buffalo Chicken Cutlets with Cauliflower Rice

Recipe by Judy Kim For those times when you want buffalo chicken wings for dinner.

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of Buffalo Chicken Cutlets with Cauliflower Rice

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.

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.

Ingredients

1/2 c. crumbled blue cheese
1/4 c. sour cream
1/4 c. mayonnaise
1 lemon, plus additional wedges for serving
2 tbsp. white vinegar
2 tbsp. chopped scallions, plus more for garnish
1 head cauliflower, chopped into florets
extra-virgin olive oil
kosher salt
Freshly ground black pepper
1/2 c. grated parmesan
2 c. panko bread crumbs
1/4 c. Hot sauce
1/4 c. butter, melted
1 c. all-purpose flour
4 boneless skinless chicken breasts, pounded 1/2"-thick
2 tbsp. butter

Instructions

Make buffalo sauce: In a small bowl, mix blue cheese, sour cream, mayonnaise, 2 tablespoons lemon juice, vinegar, and scallions. Keep in fridge until ready to serve.
In a food processor, pulse cauliflower until texture resembles rice. (Do not over-process.) In a large pot over medium-high heat, heat 2 tablespoons olive oil. Add cauliflower rice and season with salt and pepper. Cook until tender, 3 to 5 minutes, then stir in 1/4 cup Parmesan.
Prepare station to bread chicken cutlets with three medium bowls: one with bread crumbs and remaining 1/4 cup Parmesan, another with a mixture of hot sauce and melted butter, and the last bowl with flour. Season chicken generously with salt and pepper. Add each piece of chicken to flour to fully coat, shaking off excess, then dip into hot sauce mixture, and lastly coat in breadcrumbs. Repeat.
In a large skillet, heat 1 tablespoon butter and 1 tablespoon olive oil over medium-high heat. Add two pieces chicken and fry until golden brown, 3 to 4 minutes per side. Transfer to a paper towel-lined plate and season with salt and pepper. Add remaining tablespoon butter and olive oil and add remaining chicken. Serve chicken over cauliflower rice and a squeeze of lemon topped with buffalo sauce and scallions.