Budget-Friendly Chicken Piccata - PCOS-Friendly Recipe
Nutrition per Serving
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.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Budget-Friendly Chicken Piccata contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Budget-Friendly Chicken Piccata can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon.
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