8 oz. 99% fat-free boneless skinless chicken breasts (4 breasts)
flour for coating chicken
4 lemon wedges, optional
1 tbsp. plus 1 tsp. canola oil, divided
1 lb. fresh asparagus
What to do:
In a shallow dish, mix the breadcrumbs and cheese.
Sprinkle flour on both sides of each of the chicken breasts.
Whisk the egg in a medium-sized bowl. Dip both sides of the floured chicken breasts
in the whisked egg, and then coat each side with the cheese/breadcrumbs mixture.
Heat 1 tbsp. oil over medium heat in a skillet and then place the coated chicken
breasts in the pan.
Cook the chicken over medium-high heat until both sides of the chicken are brown
and the internal temperature is above 165°F (73°C). Remove chicken from pan
and set aside.
To the same skillet, add a tbsp. of water and 1 tsp. of canola oil. Place asparagus
into the skillet and cook over medium heat until tender.
To serve, arrange asparagus on a plate with the chicken. Use lemon wedges to squeeze
fresh lemon juice on asparagus and chicken, if desired.
This dish is nicely paired with brown rice or quinoa.
Nutritional analysis (per serving):
2g sat. fat
Serving: 1/4 of recipe
This recipe has important nutrients for mom and baby, including:
Protein helps build a baby's muscles, bones, and other tissues, especially in the
second and third trimesters of pregnancy. The recommended protein intake during the
second half of pregnancy and while breastfeeding is 71 grams daily. Healthy sources
of protein include lean meat, poultry, fish, beans, peanut butter, eggs, and tofu.