Crunchy Parmesan Chicken with Arugula recipe for managing PCOS and pregnancy on Fertility Chef

Lunch: Crunchy Parmesan Chicken with Arugula

This recipe includes fertility superfoods such as:

Health and fertility benefits of Crunchy Parmesan Chicken with Arugula

Skinless chicken breast is an excellent source of the protein, as its contains 21 grams of protein for every 100 grams of breast. Additionally, chicken contains ample amounts of vitamin B6, which serves a vital function in helping to reduce the stressors that cause PCOS. Vitamin B6 help keeps your hormones at balanced levels, which is very helpful for those seeking to stem the flow of excessive testosterone and androgen Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to.

Ingredients

Nonstick cooking spray
1 teaspoon Dijon mustard
2 large egg whites
1 cup panko breadcrumbs
2 tablespoons grated Parmesan
1 tablespoon grated lemon zest
1 tablespoon chopped fresh parsley
Four 4-ounce skinless boneless chicken breasts
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon lemon juice
2 teaspoons olive oil
One 5-ounce package baby arugula

Instructions

Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray. Whisk together the mustard and egg whites in a shallow pie plate. Combine the panko, Parmesan, lemon zest and parsley on a sheet of wax paper. Sprinkle the chicken with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Dip the chicken, 1 piece at a time, into the egg white mixture, then into the panko mixture, pressing to adhere. Place the chicken on the baking sheet. Lightly spray with cooking spray. Bake until the crust is golden and the chicken is cooked through, about 25 minutes. Do not turn. Meanwhile, toss together the lemon juice, oil, arugula and remaining salt and pepper in a large bowl. Evenly divide the salad among 4 plates and top with the chicken. Per Serving: 285 Cal; 34 g Protein; 6 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 22 g Carb; 2 g Fiber; 3 g Sugar; 159 mg Calcium; 3 mg Iron; 814 mg Sodium; 69 mg Cholesterol