Roasted Chicken and Barley Risotto - PCOS-Friendly Recipe

Servings: 4

Lunch

This Roasted Chicken and Barley Risotto is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

1 whole organic chicken
6 cloves garlic, peeled
1 lemon, halved
1 yellow onion, quartered
4 sprigs fresh parsley
1 sprig fresh oregano
1 sprig fresh rosemary
1 sprig fresh thyme
2 tablespoons unsalted butter
3 tablespoons extra-virgin olive oil
1 tablespoon smoked paprika
1/2 tablespoon sea salt
Freshly cracked black pepper

Instructions

To make the chicken: Preheat the oven to 425 degrees F. Remove the gizzards and place the chicken in a roasting pan. Stuff the cavity with the garlic, lemons, onions, parsley, oregano, rosemary and thyme. Slide your hands under the skin to separate it from the meat. Insert pats of butter underneath to make the skin crispy. Top with the olive oil, paprika, salt and some cracked pepper and massage into the skin. Roast until the juices run clear when pierced between the thigh and breast, for 45 minutes to 1 hour and 15 minutes (depending on the size of the bird). Tent with foil and let rest for 10 minutes. Shred the meat and reserve.
To make the barley risotto: In a large pot, heat the olive oil on medium heat. Add the shallots, garlic, jalapeno and paprika and saute until the shallots are crispy, about 5 minutes. Deglaze the pan with the red wine, stir and reduce for 1 to 2 minutes. Pour in the tomatoes, chicken stock, parsley, thyme and bay leaf. Bring to a boil, then turn heat down to medium-low. Let simmer about 40 minutes.
To a medium saucepan, add the barley, 2 cups water and a pinch of salt. Bring to a boil, reduce the heat immediately and let simmer, covered, for 30 minutes. Once the barley is done, fluff it with a fork.
To finish the risotto: To the tomato sauce, add the Gouda, currants, sugar and some salt and pepper, and mix. Add the cooked barley and mix again. Add the shredded chicken breast and mix well so that the meat comes apart.
Ladle some risotto into a bowl, top with a chicken thigh or leg and enjoy.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Roasted Chicken and Barley Risotto good for PCOS?

Yes, this Roasted Chicken and Barley Risotto recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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