Lunch: Budget-Friendly Chicken Piccata

Try this lightened-up version of the old Italian favorite ? chicken piccata.

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of Budget-Friendly Chicken Piccata

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 large boneless, skinless chicken breasts (about 10 ounces each)
1 teaspoon salt (optional)
½ teaspoon ground black pepper
¼ cup whole wheat flour
1 egg
1 teaspoon lemon juice
½ cup breadcrumbs
1 teaspoon Italian seasoning

Sauce
1 teaspoon olive oil plus cooking spray
2 tablespoons capers, drained and rinsed
1 tablespoon lemon juice
½ cup low sodium, fat-free chicken broth
¼ cup chopped parsley

Instructions

Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
Slice the chicken breast in half lengthwise and then pound to ¼-inch thickness. Season each chicken breast with salt (optional) and ground black pepper.
Set up three wide bowls or flat-bottom containers. Fill the first bowl with the whole wheat flour, the second bowl with the egg and lemon juice, and the third bowl with the breadcrumbs and Italian seasoning. Whisk the egg and lemon juice together. Combine the breadcrumbs and Italian seasoning and mix well.
Dredge one chicken breast in the flour and shake off the excess. Then dip the chicken breast in the egg, and then coat in the breadcrumb mixture. Place on the baking sheet. Repeat this process for the remaining three chicken breasts.
Spray the top of each chicken breast with cooking spray and bake for 8 minutes. Turn the chicken breasts over and bake for 5 more minutes. Ensure that the chicken is cooked to an internal temperature of 165 degrees F.
While the chicken is baking, heat the oil and a generous amount of cooking spray over medium heat in a small nonstick skillet. Add the capers and sauté for 2-3 minutes.
Add the lemon juice and cook until the lemon juice is completely reduced. Add the chicken broth and simmer until reduced by half. Stir in the parsley.
Remove the chicken from the oven and serve with 1 tablespoon of sauce drizzled over the chicken.
Recipe Cost: $6.76

Side Suggestion: Serve the chicken on top of a bed of baby spinach.