Chicken Vegetable Stew - PCOS-Friendly Recipe
This Chicken Vegetable Stew is a PCOS-friendly recipe with 120 calories, 15.42g protein, and 8.37g carbs per serving. Ready in 41 minutes. High in fiber (2.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 oz reduced fat sour cream
- 1 1/2 tsps leaves basil
- 2 tsps pepper
- 4 tbsps rosemary (sprigs)
- 2 1/2 lbs chicken breast
- 3/4 cup salsa
- 1 cube chicken stock
- 8 oz kalamata olives
- 1 bunch broccoli, chopped
- 5 stalks medium celery, chopped
- 1/4 cup garlic, chopped
- 5 medium mushrooms, chopped
- 1 medium onion, chopped
- 2 large whole tomatoes
- 1 cup chopped red pepper
- 10 oz baby carrots, chopped
- 6 oz green chilies
- 5 cups water
Instructions
- Put frozen chicken breasts and strips into a crockpot, together with all the ingredients, except for the broccoli and tomatoes and set on high for 4 hours.
- Add tomatoes and broccoli, and set on medium for 5 hours. When done, roughly shred the chicken into chunks with large serving forks.
- You could easily add or subtract vegetables to your likings, watercress nuts would add a nice touch, as well.
- Note: you can defrost and chop the chicken ahead of time, if you prefer. Also you can add Italian seasoning or any one you prefer.
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 Vegetable Stew contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Vegetable Stew 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: Broccoli, Chicken Breast, Basil.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Chicken Vegetable Stew recipe is designed to be PCOS-friendly. At 120 calories per serving with 15.42g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 41 minutes total. Prep time is 41 minutes. It makes 20 servings, so you can meal prep for multiple days.
Per serving: 120 calories, 15.42g protein (51%), 8.37g carbs, 3.04g fat. Plus 2.5g 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 120 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 20 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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