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Dinner: Lightened-Up Chicken Parmesan
Grocery list: Chicken breasts, whole wheat bread crumbs, Parmesan cheese, dried basil, dried oregano, garlic powder, marinara sauce, mozzarella cheese, olive oil. This recipe is low in GI, with whole wheat bread crumbs (GI=51) and marinara sauce (GI=45).
This Lightened-Up Chicken Parmesan is a PCOS-friendly meal that is high in protein and low in carbs, which can help manage insulin levels and support weight loss. The use of whole wheat bread crumbs provides a lower GI alternative, helping to prevent spikes in blood sugar. The chicken provides a great source of lean protein, while the cheese offers a good source of calcium. This meal is quick and easy to prepare, providing a sense of empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
Ingredients
2 boneless, skinless chicken breasts (about 1 lb/450g), 1/2 cup whole wheat bread crumbs (60g), 1/4 cup grated Parmesan cheese (25g), 1/2 tsp dried basil (1g), 1/2 tsp dried oregano (1g), 1/4 tsp garlic powder (0.5g), Salt and pepper to taste, 1/2 cup marinara sauce (125g), 1/2 cup shredded mozzarella cheese (50g), 1 tbsp olive oil (15ml)
Instructions
1. Preheat oven to 400°F (200°C). 2. In a shallow dish, combine bread crumbs, Parmesan cheese, basil, oregano, garlic powder, salt, and pepper. 3. Dip each chicken breast in the bread crumb mixture. 4. Heat olive oil in a skillet over medium heat. Add chicken and cook until browned, about 5 minutes each side. 5. Place chicken in a baking dish. Top with marinara sauce and mozzarella cheese. 6. Bake for 20 minutes, or until chicken is cooked through and cheese is melted and bubbly.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 25 g | ||
| Protein 30 g | ||
| Omega 3 0.20 g | ||
| Chromium 15.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 75 mg | ||
| Monounsaturated Fat 4 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 3 g | ||
| Sodium 600 mg | ||
| Sugar 5 g | ||
| Potassium 400 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 3 g | ||
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