Oven Baked Fried Chicken - PCOS-Friendly Recipe
This Oven Baked Fried Chicken is a PCOS-friendly recipe with 188 calories, 28.54g protein, and 10.2g carbs per serving. Ready in 80 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsp Dijon mustard
- 2/3 cup dry oatmeal
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp oregano
- 1 tsp paprika
- 1/2 tsp black pepper
- 1/2 tsp thyme
- 1/2 tsp salt
- 16 oz chicken breast
Instructions
- Pre-heat oven to 400 °F (200 °C). Coat a baking sheet with cooking spray.
- In resealable bag or shallow dish combing oats, and all spices. Mix well and set aside.
- Brush each chicken breast with Dijon mustard.
- Add chicken to oat mixture with tongs and turn to coat both sides.
- Transfer chicken to prepared baking sheet and spray with cooking spray.
- Bake 30 minutes, until golden brown and cooked 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 Oven Baked Fried Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 Oven Baked Fried Chicken 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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Frequently Asked Questions
Yes, this Oven Baked Fried Chicken recipe is designed to be PCOS-friendly. At 188 calories per serving with 28.54g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 20 minutes and cook time is 60 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 188 calories, 28.54g protein (61%), 10.2g carbs, 2.33g fat. Plus 1.8g 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 188 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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