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Lightened-Up Chicken Parmesan - PCOS-Friendly Recipe

Lightened-Up Chicken Parmesan
Prep: 10 min
Cook: 30 min
Servings: 2
Dinner

This Lightened-Up Chicken Parmesan is a PCOS-friendly recipe with 350 calories, 28g protein, and 30g carbs per serving. Ready in 40 minutes. High in fiber (4g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
28g Protein
30g Carbs
10g Fat
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.

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.
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.

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Frequently Asked Questions

Yes, this Lightened-Up Chicken Parmesan recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.

This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 28g protein (32%), 30g carbs, 10g fat. Plus 4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

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