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Dinner: Lightened-Up Chicken Parmesan
Grocery list: Chicken breasts, whole wheat breadcrumbs, Parmesan cheese, dried oregano, dried basil, garlic powder, marinara sauce, mozzarella cheese, olive oil, fresh basil. The whole wheat breadcrumbs and marinara sauce have a low Glycemic Index (GI), making this recipe suitable for those with PCOS.
This Lightened-Up Chicken Parmesan is a PCOS-friendly recipe that is high in protein and low in carbs. The use of whole wheat breadcrumbs and marinara sauce, both of which have a low Glycemic Index (GI), helps to regulate blood sugar levels. The high protein content from the chicken and cheese helps to keep you feeling full and satisfied. This recipe also provides a good source of calcium, iron, and vitamins A and C, which are important for overall health and well-being. Enjoy this easy and delicious meal that can be prepared in just 40 minutes.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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Learn more →Ingredients
2 boneless, skinless chicken breasts (about 4 oz/113g each), 1/2 cup whole wheat breadcrumbs (60g), 1/4 cup grated Parmesan cheese (25g), 1/2 tsp dried oregano, 1/2 tsp dried basil, 1/4 tsp garlic powder, salt and pepper to taste, 1/2 cup marinara sauce (125ml), 1/2 cup shredded mozzarella cheese (50g), 1 tbsp olive oil (15ml), fresh basil for garnish
Instructions
1. Preheat oven to 375F/190C. 2. Combine breadcrumbs, Parmesan, oregano, basil, garlic powder, salt, and pepper in a shallow dish. 3. Dip each chicken breast in the breadcrumb mixture, pressing to adhere. 4. Heat olive oil in a skillet over medium heat. Add chicken and cook until golden, about 3-4 minutes per side. 5. Transfer chicken to a baking dish. Top with marinara sauce and mozzarella. 6. Bake until chicken is cooked through and cheese is melted, about 15-20 minutes. 7. Garnish with fresh basil before serving.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 30 g | ||
| Protein 28 g | ||
| Omega 3 0.20 g | ||
| Chromium 15.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 4 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 3 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 400 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 4 g | ||
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