Chicken and Sweetcorn Soup - PCOS-Friendly Recipe
This Chicken and Sweetcorn Soup is a PCOS-friendly recipe with 382 calories, 20.49g protein, and 63.28g carbs per serving. Ready in 40 minutes. High in fiber (5.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 medium eggs, lightly beaten
- 1/2 tsp ginger
- 1 tsp sesame oil
- 10.5 oz minced chicken
- 6 cups chicken stock
- 2 medium spring onions, finely chopped
- 21 oz creamed corn
- 1 tbsp soy sauce
- 2 cups corn
- 2 tbsps cornflour, mixed with water
Instructions
- In a pot, heat sesame oil. Add chicken, ginger and spring onions. Stir until chicken is cooked through.
- In a large pot, heat chicken soup. Whilst simmering, add creamed corn, fresh corn, soy sauce, cornflour and wine. Stir until soup
- thickens slightly.
- Add chicken mixture to soup. Slowly pour beaten egg into soup, stirring continuously.
- Garnish with chopped spring onions and serve.
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 Sweetcorn Soup 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
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- 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 Sweetcorn Soup 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Chicken and Sweetcorn Soup recipe is designed to be PCOS-friendly. At 382 calories per serving with 20.49g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 382 calories, 20.49g protein (21%), 63.28g carbs, 7.01g fat. Plus 5.7g 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 Soup. At 382 calories, it fits within typical PCOS meal plan targets for Soup. 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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