Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.
Prep time: 20 minutes, including cook time
- 1/2 c. bread crumbs
- 1/2 c. egg alternative
- 1/2 c. grated Romano cheese
- 2 tsp. canola oil
- 1/4 c. chicken stock or water
- juice of one lemon
- 2 tsp. butter
- 12 oz. boneless, skinless chicken breasts (4 "thin" breasts)
- Pound chicken breasts between two sheets of plastic wrap until they are about 1/4" thick.
- Mix breadcrumbs with cheese in a shallow dish.
- Dredge chicken breasts in flour, and then dip in egg substitute, then into cheese-breadcrumb mixture to coat.
- Heat 1 tsp. butter in saucepan with canola oil.
- When butter starts to brown and oil is hot, place chicken breasts in pan and cook over medium-high heat for 2 minutes on each side until chicken is golden brown and thoroughly cooked. Chicken may need to be cooked in batches of two, depending on pan size.
- Remove chicken from pan and keep warm.
- Deglaze pan with chicken stock or water, lemon juice, and the additional 1 tsp. of butter.
- Pour sauce over chicken breasts and serve immediately.
Makes: 4 servings
Serving size: 1 chicken breast
Nutritional analysis (per serving):
31 g protein
10 g fat
5 g sat. fat
11 g carbohydrate
0.5 g fiber
76 mg cholesterol
538 mg sodium
216 mg calcium
2 mg iron
28 mcg folic acid
Notes: Nutritional analysis may vary depending on ingredient brands used.
Why this recipe is good for pregnant or breastfeeding women:
This recipe is an excellent source of protein, calcium, and riboflavin, which are important during pregnancy and breastfeeding.
Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2012