PCOS Meal Planner

Lunch: Bobby's Fried Chicken Dutch Baby

Ingredients

Cooking spray
3/4 cup all-purpose flour
3/4 cup milk
1/4 cup (4 tablespoons) unsalted butter, melted
1/8 teaspoon kosher salt
3 large eggs
1 1/2 cups grated sharp Cheddar

Instructions

Special equipment: two 12-cup muffin tins or four 6-cup muffin tins, a waffle iron and eight 6-inch skewersFor the Dutch baby: Preheat the oven to 400 degrees F. Coat the cups of two 12-cup muffin tins or four 6-cup muffin tins with cooking spray and place in the oven for 5 minutes. Combine the flour, milk, butter, salt and eggs in a blender. Blend until completely smooth and combined. Divide the batter evenly among the prepared muffin tin cups. The batter should fill each cup a little less than halfway. Sprinkle 1 tablespoon Cheddar in each cup. Bake until puffy and golden, 13 to 15 minutes. The pancakes will settle into the cups when removed from the oven. For the sweet potato hash: Preheat a waffle iron to the hottest setting. Using the largest holes on a box grater, shred the potato. Rinse in water and let sit for 5 minutes, then squeeze as much of the liquid out as possible. In a mixing bowl, combine the egg white, flour, salt, paprika, pepper and cayenne. Measure out 2 tablespoons of the potato mix. Reduce the waffle iron to medium-high setting, spray with cooking spray and place 2 tablespoons of the sweet potato mixture in the center of each waffle compartment. Press the top closed firmly, and cook until crispy and cooked through, 6 to 8 minutes. Repeat to make 8 pieces wafflized sweet potato hash total. Form and freeze the remaining sweet potato mixture for future use. For the fried chicken: Place the chicken tenders in the buttermilk, cover and refrigerate for 1 hour. In a mixing bowl, mix together the flour, garlic powder, onion powder, pepper, salt and paprika. In another mixing bowl, whisk together the egg whites and hot sauce. Dip the chicken in the flour mixture, and then the egg white mixture and then back into the flour mixture. Heat some vegetable oil over medium-high heat. Pan fry the chicken tenders until golden brown, 3 to 4 minutes per side. Let the chicken cool for 3 minutes. Cut the tenders in half. For the gravy: Melt the butter in a saucepan on medium heat. Add the shallots and cook until softened, 3 to 4 minutes. Sprinkle the flour into the pan and whisk until it has turned light brown and you can smell a toasted aroma. While continuing to whisk, slowly add the chicken stock. Season with the salt and pepper. Let simmer until thickened, 10 to 15 minutes. For the build: Spray a nonstick saute pan and heat over medium heat. Add 4 quail eggs and cook sunny side up, about 1 minute. Repeat with the remaining eggs. Fill a Dutch baby with 1 piece of chicken. Pour 1 tablespoon of gravy over the chicken. Top with 1 piece wafflized sweet potato hash, another piece of chicken and a quail egg. Drizzle with maple syrup and stab a skewer through the center. Repeat with the remaining ingredients to make 8 pieces total. Reserve the remaining Dutch babies for another use.

Bobby's Fried Chicken Dutch Baby

Nutrition Facts

Serving Size: 4

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Bobby's Fried Chicken Dutch Baby"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet

Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.

The Truth About Carbs: Understanding Their Role in a PCOS-Friendly Diet

Discover the facts about carbohydrates and their impact on PCOS. Learn how to incorporate healthy carbs into your PCOS-friendly diet for optimal health.

How to Take Iron Supplements Without Getting Constipated

Learn effective strategies to prevent constipation when taking iron supplements, including tips on Sangobion usage and natural remedies.

Laser Hair Removal for PCOS: Effectiveness, Benefits, and Considerations

Explore laser hair removal as a solution for PCOS-related hirsutism. Learn about its effectiveness, benefits, and what to consider before treatment.

PCOS Diet Plan to Get Pregnant

Discover a PCOS-friendly diet plan to boost fertility and increase your chances of getting pregnant. Learn about nutrition for conception with PCOS.

Mediterranean diet for PCOS - Pros and Cons

Explore the benefits and potential drawbacks of the Mediterranean diet for managing PCOS symptoms. Learn how this eating plan can impact your health.

Best foods for PCOS-related leaky gut

Discover the top foods to heal leaky gut and manage PCOS symptoms. Learn how to improve gut health naturally.

The Gut-PCOS Connection: How a Low GI Diet Can Support Digestive Health

Discover how a low GI diet can improve gut health and manage PCOS symptoms. Learn about the gut-PCOS connection and practical tips for better digestive health.

How to reduce inflammation if you have PCOS

Discover effective strategies to reduce inflammation associated with PCOS and improve your overall health.