Pretzel-Crusted Chicken Cutlets With Cauliflower Purée and Arugula - PCOS-Friendly Recipe
This Pretzel-Crusted Chicken Cutlets With Cauliflower Purée and Arugula is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- Vegetable oil, for frying (about 3 cups)
- 3 cups lightly crushed salted pretzel rods (about 6 ounces)
- 3/4 cup all-purpose flour
- 2 1/2 teaspoons kosher salt, plus more for seasoning
- 1 1/2 teaspoon freshly ground pepper, plus more for seasoning
- 2 large eggs
- 1/4 cup plus 2 tablespoons Dijon mustard
- 4 (6-ounce) chicken cutlets, 1/4-inch thick, pounded if necessary (1 1/2 pounds total)
- 1 1/2 pounds cauliflower, chopped (1 small head cauliflower)
- 3 garlic cloves, peeled
- 2 tablespoons unsalted butter
- 1/4 cup whole milk, or more to taste
- 4 cups arugula or baby spinach
- 1 lemon, halved
- Extra-virgin olive oil, for serving
Instructions
- Set a wire rack over a rimmed baking sheet and set aside. Fill a medium saucepan with 1/4 inch of water; add cauliflower and garlic and cover the pot. Bring to a boil over high heat and cook until florets are easily pierced with a paring knife, about 8 minutes. Drain and reserve.
- Meanwhile, in a large, deep skillet, heat 1/2 inch of oil over medium-high heat until it registers 350 °F on a deep-fat thermometer, or until a pinch of flour sizzles when sprinkled into the oil.
- While oil is heating, add pretzels to the bowl of a food processor and pulse until some crumbs are ground fine but some are still coarse pea-sized pieces. Spread pretzel crumbs on a large plate or another rimmed baking sheet. Wipe out bowl of food processor and reserve for cauliflower pureé.
- Place flour on another large plate or rimmed baking sheet and use a whisk to gently blend in 1 teaspoon salt and 1/2 teaspoon pepper. In a shallow bowl, beat eggs, mustard, 1/2 teaspoon salt, and 1/2 teaspoon pepper until blended. Working with one cutlet at a time, coat with flour on both sides, then dip in egg (allowing excess to drip off), then dredge in pretzel crumbs, pressing them to adhere.
- Working in batches if necessary, fry cutlets until golden brown and fully cooked, 2 to 3 minutes per side. Transfer cutlets to wire rack to drain, and season them with salt.
- Once cauliflower and garlic are cooked and drained, add them to the bowl of the food processor along with the butter, milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Purée until smooth, adding more milk if necessary. Season to taste.
- To serve, divide arugula among four plates. Season with salt and pepper, a squeeze of lemon, and a drizzle of olive oil. Divide cauliflower purée among the plates, and top with chicken cutlets.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Spinach.
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Frequently Asked Questions
Yes, this Pretzel-Crusted Chicken Cutlets With Cauliflower Purée and Arugula recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dinner. 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 Dinner
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