Spice-Rubbed Pork Chops - PCOS-Friendly Recipe
This Spice-Rubbed Pork Chops is a PCOS-friendly recipe with 269 calories, 32.98g protein, and 14.57g carbs per serving. Ready in 24 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/2 tbsps chili powder
- 2 tsps ground cumin
- 1 tsp garlic powder
- 2 tbsps worcestershire sauce
- 1 wedge yields lemon juice (1/2 tsp)
- 20 oz pork chops
- 1 lb green snap beans, steamed
- 3 tsps unpacked brown sugar
Instructions
- Pre-heat broiler and coat broiler pan with cooking spray.
- In a small bowl, combine chili powder, sugar, cumin and garlic powder. Add Worcestershire sauce and stir until paste forms.
- Rub paste onto both sides of each pork chops (four 1/2" thick chops), place on prepared pan and broil 4 minutes on each side until inside is no longer pink.
- Serve with string beans drizzled with fresh lemon juice.
- Note: try the rub on steaks and chicken, too!
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 Spice-Rubbed Pork Chops contribute to your health goals:
- 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 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 Spice-Rubbed Pork Chops 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Spice-Rubbed Pork Chops recipe is designed to be PCOS-friendly. At 269 calories per serving with 32.98g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 24 minutes total. Prep time is 19 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 269 calories, 32.98g protein (49%), 14.57g carbs, 9.2g fat. Plus 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 Dinner. At 269 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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