This Creamy Adobo Chicken Soup is a PCOS-friendly recipe with 458 calories, 45.77g protein, and 24.2g carbs per serving. Ready in 65 minutes. High in fiber (4.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Remove 3-4 chiles and 2 tablespoons of adobo sauce from can; reserve remaining chiles and sauce for another use. Finely chop chile; set chile and sauce aside separately.
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Heat oil over medium heat in a heavy-bottomed pot or dutch oven; brown the chicken pieces in batches (quartered chicken approx 3 lbs) and set aside.
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Add onions, garlic and the red, green and jalapenos peppers and sauté until vegetables are soft and begin to brown, about 10 minutes.
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Add tomatoes, chipotle peppers, chili powder, cumin, oregano, cayenne, paprika, Stir to combine, then add chicken broth (or you can substitute water). Return all chicken pieces in the pot.
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Bring to a boil, then reduce heat to maintain a gentle simmer; cover with lid slightly askew and cook for approximately 30 minutes more or until the chicken is cooked through. Remove from heat.
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Remove chicken from pot, pull meat from the bones and shred; return shredded chicken meat to the pot, discarding skin and bones. (Soup can be cooled and refrigerated at this point. Excess fat will congeal on top and can be removed before reheating.)
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Add canned hominy and corn and return to a simmer for 5 – 10 minutes. (Note you can also add a can of yellow potatoes if you want this to be more “chowder” like). Add salt and pepper to taste.
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Add cream (this can be omitted if you want a lower calorie count) and allow to warm for 5 additional minutes. Serve with crusty bread.
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 Adobo Chicken Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 Creamy Adobo Chicken 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.
Why this Creamy Adobo Chicken Soup works for PCOS
With 45.77g of protein per serving (about 40% of calories), this Creamy Adobo Chicken Soup sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 24.2g of carbohydrates per serving, this Creamy Adobo Chicken Soup is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 39% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
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Frequently Asked Questions
Yes, this Creamy Adobo Chicken Soup recipe is designed to be PCOS-friendly. At 458 calories per serving with 45.77g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 20 minutes and cook time is 45 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 458 calories, 45.77g protein (40%), 24.2g carbs, 19.93g fat. Plus 4.4g 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 458 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 8 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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