Chicken and Asparagus Kabobs - PCOS-Friendly Recipe
This Chicken and Asparagus Kabobs is a PCOS-friendly recipe with 199 calories, 26.26g protein, and 8.35g carbs per serving. Ready in 135 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 24 oz boneless skinless chicken breast, cut into 1 1/2" pieces
- 1/4 cup reduced sodium soy sauce
- 1 tsp red pepper flakes
- 1/2 tsp salt
- 2 tbsps olive oil
- 1 tbsp sesame oil
- 1 lb trimmed asparagus, cut into 2" pieces
- 1 tsp minced ginger root
- 0.12 cup water
- 0.12 cup packed brown sugar
Instructions
- In a large resealable plastic bag, combine the soy sauce, brown sugar, water, sesame oil, pepper flakes and ginger.
- Add the chicken; seal bag and turn to coat. Refrigerate for 2 hours, turning occasionally.
- Drain and discard marinade. In a large bowl, toss the asparagus with olive oil and salt.
- On six metal or soaked wooden skewers, alternately thread one chicken piece and two asparagus pieces.
- Grill, covered, over medium heat for 4-5 minutes on each side or until chicken is no longer pink and asparagus is crisp-tender.
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 Chicken and Asparagus Kabobs contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
- Sesame: Provide calcium, iron, and zinc beneficial for 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 Chicken and Asparagus Kabobs 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: Chicken Breast, Asparagus.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Chicken and Asparagus Kabobs recipe is designed to be PCOS-friendly. At 199 calories per serving with 26.26g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 135 minutes total. Prep time is 120 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 199 calories, 26.26g protein (53%), 8.35g carbs, 6.92g fat. Plus 1.8g 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 199 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 6 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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