Creamy Lemon Chicken with Pasta - PCOS-Friendly Recipe
This Creamy Lemon Chicken with Pasta is a PCOS-friendly recipe with 530 calories, 66.81g protein, and 27.88g carbs per serving. Ready in 37 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 container yogurt, low fat
- 2 large egg yolks
- 1 tbsp mint
- 1 tbsp olive oil
- 2 breasts, bone and skin removed chicken breasts
- 1 lemon zest and juice
- 4 oz pasta
Instructions
- Using the juice and zest of 1 lemon, add the olive oil. Chop chicken into chunks and leave covered to soak in this mixture for at least half an hour (or overnight).
- When ready to prepare meal, gently stir-fry chicken until browned thoroughly. (Use a frying pan with lid, a saucepan lid will do as long as it covers the chicken).
- Whilst this is cooking, boil the pasta according to instructions, drain.
- Whisk together the other ingredients to form the pasta sauce. Once the pasta drained, return to pan on a very low heat and pour sauce over. Stir through thoroughly.
- Serve pasta in bowls with chicken placed on top. A nice finishing touch is to retain a little of the sauce to pour over the top - and a light sprinkling of parmesan and freshly chopped herbs adds a good look if entertaining.
- Note: I do not add any salt or pepper during cooking. As this is such a light dish, you may find you do not require any either, so place on the table to suit individual diners.
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 Creamy Lemon Chicken with Pasta contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Creamy Lemon Chicken with Pasta 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 Creamy Lemon Chicken with Pasta recipe is designed to be PCOS-friendly. At 530 calories per serving with 66.81g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 37 minutes total. Prep time is 22 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 530 calories, 66.81g protein (50%), 27.88g carbs, 17.1g fat. Plus 2.6g 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 530 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 2 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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