Grilled Vietnamese Chicken - PCOS-Friendly Recipe
This Grilled Vietnamese Chicken is a PCOS-friendly recipe with 190 calories, 22.6g protein, and 9.72g carbs per serving. Ready in 40 minutes. High in fiber (0.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp garlic cloves, minced
- 16 oz boneless skinless chicken breast
- 2 tbsps molasses
- 2 tsps black pepper
- 1 tbsp dark sesame oil
- 2 tbsps fish sauce
- 2 tbsps lemon juice
Instructions
- Heat the grill.
- Place all the ingredients (except the chicken) in a shallow glass baking dish and stir them together.
- Make a few shallow slits across the chicken breast, going a little deeper in the thick end.
- Make a few shallow slits longways, resulting in a slight diamond pattern in the meat.
- Place the chicken in the marinade, making sure some gets into the slits.
- Leave the chicken to marinate for about 10-15 minutes to pick up the flavor. (Usually marinate them for a couple hours).
- Place the chicken on the grill and cook for about 8-10 minutes (until no longer pink), turning once during cooking.
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 Grilled Vietnamese Chicken contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 Grilled Vietnamese Chicken 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, Lemon.
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 Grilled Vietnamese Chicken recipe is designed to be PCOS-friendly. At 190 calories per serving with 22.6g 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 40 minutes total. Prep time is 30 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 22.6g protein (48%), 9.72g carbs, 6.47g 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 190 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.
Cook Another PCOS-Friendly Dinner
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