Lunch: Chicken Parmesan

This recipe includes fertility superfoods such as:

Chicken Breast

Health and fertility benefits of Chicken Parmesan

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

Ingredients

4 slices whole-wheat bread (1-ounce each)
1 teaspoon dried oregano
1/2 teaspoon garlic powder
4 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
2 egg whites
1/2 cup skim milk
1/2 cup all-purpose flour
4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
Olive oil cooking spray
1 jar good-quality marinara sauce (about 3 1/2 cups)
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons (1/2-ounce) shredded Parmesan

Instructions

Preheat the oven to 350 degrees F. Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.) In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess. Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling. Per Serving: (Serving size, 1 piece chicken with sauce and cheese) Calories 410; Total Fat 11 g; (Sat Fat 4. 5 g, Mono Fat 2. 7 g, Poly Fat 1. 2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mgExcellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, SeleniumGood source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc

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