Lunch: Chicken Breasts with Mushrooms and Asparagus

Recipe by Vanessa McNeil Rocchio Toasted bread is the perfect starch to sop up the tasty pan sauce from Chicken Breasts with Mushrooms and Asparagus.

This recipe includes superfoods such as:

Chicken Breast, Lemon, Asparagus

Health benefits of Chicken Breasts with Mushrooms and Asparagus

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.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

4 skinned and boned chicken breasts (about 1 1/2 lb.)
2 teaspoons Sicilian crushed red pepper-and-garlic seasoning (such as McCormick Perfect Pinch)
1 teaspoon kosher salt
8 green onions (optional)
1 pound fresh asparagus
1 (8-oz.) package sliced fresh mushrooms
3 garlic cloves, sliced
4 tablespoons olive oil
2 tablespoons drained capers
2 tablespoons fresh lemon juice
1/4 cup loosely packed fresh dill leaves or chopped fresh flat-leaf parsley
2 tablespoons butter
4 French bread loaf slices, toasted

Instructions

Preheat grill to 350 ° to 400 ° (medium-high) heat. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a rolling pin or meat mallet. Sprinkle with seasoning and salt.
Grill chicken, covered with grill lid, 4 to 5 minutes. Add green onions to grill (if desired), and grill chicken and onions 4 to 5 minutes or until chicken is browned and done.
Snap off and discard tough ends of asparagus. Cook asparagus and next 2 ingredients in hot oil in a large nonstick skillet over medium-high heat, stirring often, 3 to 4 minutes or until asparagus is crisp-tender. Add capers and lemon juice; cook 1 to 2 minutes, stirring to loosen browned bits from bottom of skillet. Remove from heat; stir in dill and butter, stirring until butter melts.
Place chicken and onions on bread, and top with sauce.