Chicken Peek-a-Boos - PCOS-Friendly Recipe
This Chicken Peek-a-Boos is a PCOS-friendly recipe with 524 calories, 79.22g protein, and 6.94g carbs per serving. Ready in 40 minutes. High in fiber (0.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp grated parmesan cheese
- 1/2 cup part skim ricotta cheese
- 1 oz fat free cream cheese
- 2 tsps leaves basil
- 1 dash pepper
- 1 tsp spicy brown or dijon mustard
- 1 dash salt
- 1 tbsp olive oil
- 2 bones and skin removed chicken breasts
- 8 slices extra lean ham
Instructions
- Preheat oven to 375° F (190° C).
- Combine cheeses, basil, and mustard in bowl. Mix until blended, then salt and pepper to taste.
- Cut chicken breasts in half (like you would cut a loaf of bread). Using a meat mallet, tenderize and flatten chicken.
- Place 2 slices ham on chicken, cover completely. Spread 1/4 of the cheese mixture on ham. Roll up chicken and ham. Use toothpicks to secure the chicken roll.
- In a frying pan (preferably oven safe) drizzle olive oil. Turn heat to medium. Brown chicken rolls.
- Pop pan in to oven for 18-25 minutes or until center of chicken has reached 180° F (80° C).
- Let cool for 3-5 minutes so juices can be absorbed then enjoy.
- Note: If you are like me and eat with your eyes first, you may sprinkle a bit or parmesan cheese and basil over the chicken before eating. Also for a variation you could add spinach or your favorite kinds of cheeses... make this recipe your own!
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 Peek-a-Boos contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Peek-a-Boos 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, Basil.
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 Chicken Peek-a-Boos recipe is designed to be PCOS-friendly. At 524 calories per serving with 79.22g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 524 calories, 79.22g protein (60%), 6.94g carbs, 17.96g fat. Plus 0.4g 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 524 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 2 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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