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:
- 1/2 c. bread crumbs
- 1/2 c. egg alternative
- 1/2 c. grated Romano cheese
- 2 tsp. canola oil
- 1/4 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
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.