Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.
Prep time: 20 minutes, including cook time
Ingredients:
- ½ c. bread crumbs
- ½ c. egg alternative
- ½ c. grated Romano cheese
- 2 tsp. canola oil
- ¼ c. white wine (see Note)
- 2 tsp. butter
- 12 oz. boneless, skinless chicken breasts (4 "thin" breasts)
Directions:
- 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 plan with white wine, 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):
268 calories
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
Nutritional analysis may vary depending on ingredient brands used.
Note: Alcohol from wine contributes 9.4 calories (1.4 g alcohol/ serving); alcohol boils off during cooking. Alcohol-free white wine can also be used as a substitute.
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, and Tracy Chivari, MS, RD, CDN
Date reviewed: May 2006
