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
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|MyPlate for Moms MyPlate for Moms tailors the USDA's food guide to suit the individual needs of pregnant and nursing women.|
|Eating During Pregnancy To eat well during pregnancy, your extra calories should come from nutritious foods that contribute to your baby's growth and development.|
|Folic Acid and Pregnancy One of the most important things you can do to help prevent serious birth defects in your baby is to get enough folic acid every day - especially before conception and during early pregnancy.|
|Pregnancy Precautions: FAQs Questions regarding what you can and can't do during pregnancy abound. Knowing what could truly be harmful to your baby versus what's no real cause for concern is key to keeping your sanity throughout the 40 weeks.|
|Breastfeeding FAQs: Your Eating and Drinking Habits Here are answers to some common questions about what breastfeeding mothers should and shouldn't eat and drink.|
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