Garlic Chicken & Broccoli Alfredo - PCOS-Friendly Recipe
This Garlic Chicken & Broccoli Alfredo is a PCOS-friendly recipe with 1199 calories, 75.76g protein, and 12.62g carbs per serving. Ready in 32 minutes. High in fiber (0.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps cream cheese
- 1 1/2 cups parmesan cheese, grated
- 16 oz whipping cream (one pint)
- 1 stick butter
- 1 tsp pepper, to taste
- 2 tbsps basil
- 4 tbsps olive oil
- 4 breasts, bone and skin removed chicken breasts, sliced in 1/2" strips
- 6 tsps minced garlic
- 1 lb broccoli florets
Instructions
- In a medium sauce pan, combine heavy whipping cream, butter, parmesan cheese and cream cheese. Simmer for at least an hour on low heat uncovered. Stir ocasionally to keep from sticking to bottom of pan. If sauce starts to get to bubbly, reduce heat. Heat until cream chease and parmesan cheese are completely disolved and sauce starts getting thicker.
- Once sauce is ready, place broccoli in a steamer or in a microwave safe dish and cook until soft. While broccoli is cooking, pour olive oil in a large non-stick or stainless steel skillet and sauté garlic, basil and pepper.
- Add slices of chicken to the garlic oil mixture and seer in skillet until chicken is no longer pink and juices run clear turning often.
- Once the chicken and broccoli are cooked, mix the two items together in the skillet so the broccoli gets the seasoning mix of the oil and basil.
- Pour the Alfredo sauce over the broccoli and garlic chicken and stir gently.
- Spoon out on plate to 4 equal servings.
- Note: if not watching carbs, boil noodles and add to bottom of the plate.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Garlic Chicken & Broccoli Alfredo contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Garlic Chicken & Broccoli Alfredo can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Chicken Breast, Basil.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Garlic Chicken & Broccoli Alfredo recipe is designed to be PCOS-friendly. At 1199 calories per serving with 75.76g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 32 minutes total. Prep time is 22 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 1199 calories, 75.76g protein (25%), 12.62g carbs, 95g fat. Plus 0.3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 1199 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
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.
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