Chicken and Asparagus with Cream Dijon Sauce - PCOS-Friendly Recipe
This Chicken and Asparagus with Cream Dijon Sauce is a PCOS-friendly recipe with 272 calories, 31.38g protein, and 11.02g carbs per serving. Ready in 28 minutes. High in fiber (2.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 oz reduced fat sour cream
- 1 dash ground pepper
- 1 tbsp ground tarragon
- 1 1/2 tsps or 1 packet dijon mustard
- 1 dash salt
- 1 tbsp olive oil
- 1 lb chicken breast
- 1 lb asparagus
- 2 cloves garlic, finely minced
- 1 medium onion, finely diced
- 4 fl oz dry white wine
Instructions
- Heat the olive oil in a large sauté pan over medium heat. Season chicken with salt and pepper and add them to the pan in a single layer.
- Sauté the chicken on both sides until golden brown, about 2 minutes per side. Transfer the chicken to a platter and keep warm.
- Meanwhile, place the asparagus in a microwave safe bowl with a splash of water and cover loosely with plastic wrap. Microwave the asparagus on high until it is just tender, about 2 to 3 minutes. Drain and set aside.
- Lower the heat and add the onions. Cook until the onions are soft and translucent, about 5 minutes. Add garlic and cook for 1 minute more.
- Add wine to the pan, turn heat to medium and reduce the wine until it is almost completely evaporated.
- Add chicken broth and reduce it by half. Whisk in the mustard, sour cream, and tarragon and stir until the sauce is smooth and creamy.
- Add the chicken and asparagus to the sauce to heat them for a minute or two.
- Transfer the chicken and asparagus to a platter. Sprinkle with a little tarragon if using fresh.
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 with Cream Dijon Sauce 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
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 with Cream Dijon Sauce 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 with Cream Dijon Sauce recipe is designed to be PCOS-friendly. At 272 calories per serving with 31.38g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 28 minutes total. Prep time is 22 minutes and cook time is 6 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 272 calories, 31.38g protein (46%), 11.02g carbs, 9.09g fat. Plus 2.9g 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 272 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.
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