Chicken Fried Rice III - PCOS-Friendly Recipe
This Chicken Fried Rice III is a PCOS-friendly recipe with 116 calories, 7.86g protein, and 18.34g carbs per serving. Ready in 25 minutes. High in fiber (0.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 jumbo egg
- 1 tsp sesame oil
- 2 breasts, bone and skin removed chicken breast
- 3 cloves garlic
- 1 tsp ginger
- 1 lb onion
- 1 cup chopped bell pepper
- 1/2 cup slices water chestnuts
- 2 cups flowerets broccoli
- 3 tbsps soy sauce
- 2 cups white rice
Instructions
- Cook rice, let cool over night and dry for best results.
- On cutting board chop up every ingredient into very tiny pieces, separate into little bowls.
- Spray cooking spray into wok. Add ginger, then garlic, then onions, then peppers, cook until clear.
- Push everything up the sides. Add tiny chicken pieces, cook until white.
- Push everything up the sides. Add oil in the middle and break egg and stir quickly until cooked.
- Push everything up the sides. Add soy sauce and fold together.
- Start breaking up rice with hands into wok, fold together.
- Add rest of the ingredients and fold until warmed through.
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 Fried Rice III 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
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 Fried Rice III 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, Nuts.
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 Fried Rice III recipe is designed to be PCOS-friendly. At 116 calories per serving with 7.86g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 25 minutes. It makes 20 servings, so you can meal prep for multiple days.
Per serving: 116 calories, 7.86g protein (27%), 18.34g carbs, 1.03g fat. Plus 0.7g 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 Appetizer. At 116 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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