Chicken Gumbo - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp crumbled bay leaf
- 1/2 tsp black pepper
- 1/2 tsp thyme
- 1 tsp vegetable oil
- 1 1/2 lbs chicken breast
- 3 cups chicken broth
- 1/2 medium carrot, grated
- 1 cup chopped carrots
- 1/4 cup chopped celery
- 4 cloves garlic, minced
- 1 cup okra, sliced
- 2 medium scallions, chopped
- 1 cup diced white potatoes
- 1 jalapeno pepper
- 1/4 cup flour
Instructions
- Add oil to large pot and heat over medium flame.
- Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth mixture should not be lumpy.
- Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20–30 minutes.
- Add okra and let cook for 15–20 more minutes.
- Remove bay leaf and serve hot in bowl or over rice.
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 Gumbo 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
- Carrot: Provide antioxidants that support overall metabolic health
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 Gumbo 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.
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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