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
½ c. bread crumbs
½ c. egg alternative
½ c. grated Romano cheese
2 tsp. canola oil
¼ 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 ¼" 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
Note: 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.