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Before grilling, marinate chicken tenders in a paste made with cilantro, garlic, olive oil and lemon juice then serve on ciabatta bread topped with garden fresh carrot and tender pea shoots.
This recipe includes superfoods such as:
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.1/2 cup extra-virgin olive oil
1/4 cup lemon juice
1 teaspoon kosher salt
1/2 teaspoon pepper
1/2 teaspoon ground cumin
2 teaspoons smoked Spanish paprika
2 garlic cloves, minced
1/3 cup chopped cilantro
1 pound boned, skinned chicken breast halves
4 or 5 ciabatta or francese sandwich rolls (12 oz. total), split
1 carrot, cut into long shreds, preferably with a mandoline
1 qt. lightly packed tender pea shoots*, separated into 4- to 5-in. pieces
1/3 cup mayonnaise
Stir together oil, lemon juice, salt, pepper, cumin, paprika, garlic, and cilantro in a medium bowl to make charmoula. Transfer 6 tbsp. to a small bowl.
Pull off tenders (the long, small, tenderloin muscles) from chicken. Add chicken (including tenders) to charmoula in medium bowl and turn to coat. Chill chicken and extra charmoula, covered, about 1 hour and up to 1 day, turning chicken once.
Heat grill to high (450 ° to 550 °). Grill chicken, covered, turning once, until cooked through, 4 to 10 minutes; discard marinade. Transfer chicken to a board, let rest briefly, then slice diagonally. Grill rolls, cut sides down, until toasted, 1 minute.
Spoon 2 tbsp. reserved charmoula into a clean medium bowl, add carrot and pea shoots, and toss gently. Spoon 1 1/2 tbsp. more charmoula into a small dish and set aside. Whisk mayonnaise into charmoula remaining in the small bowl and spread over cut sides of the rolls.
Fill rolls with pea shoot salad and arrange chicken on top. Spoon about 1 tsp. reserved charmoula (from small dish) over chicken on each sandwich.
*Find at farmers' markets or Asian markets.
Note: Nutritional analysis is per sandwich.
Serving Size: 4
Amount Per ONE Serving | ||
---|---|---|
Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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