Lunch: Baked Chicken with Artichoke Topping

Chicken is a lean protein source and should make up a quarter of your plate. People complain of getting bored with chicken, but try this recipe for chicken that's bursting with flavor.

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of Baked Chicken with Artichoke Topping

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.

Ingredients

cooking spray
2 Tbsp fresh lemon juice
4 (4 oz) boneless, skinless chicken breasts
1/2 tsp garlic powder
1/4 tsp ground black pepper
1 Tbsp olive oil
1 clove garlic, minced
1 (15 oz) can artichoke hearts, drained and chopped
1/3 cup reduced-sodium, fat-free chicken broth
3 Tbsp grated parmesan cheese

Instructions

Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
Place the chicken breasts in a plastic freezer bag or between plastic wrap. Use a mallet or rolling pin and pound the chicken breasts until it is 1/2 inch thick.
Squeeze the lemon juice over the chicken breasts and season with the garlic powder and black pepper. Bake the chicken 25 minutes.
While the chicken is baking; warm the olive oil in a skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the artichoke hearts and cook about 3 minutes. Add the chicken broth and simmer for 5 minutes. Stir in the parmesan cheese.
Remove the chicken from the oven. Spread the artichoke mixture evenly over the chicken breasts. Bake for 10 more minutes or until the chicken is done.
MAKE IT GLUTEN-FREE: Use gluten-free chicken broth and confirm all other ingredients gluten-free and this dish can be gluten-free.

Choices/Exchanges: 2 Nonstarchy Vegetable, 4 Lean Protein

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