Chicken Artichoke Pasta - PCOS-Friendly Recipe
This Chicken Artichoke Pasta is a PCOS-friendly recipe with 194 calories, 16.6g protein, and 25.14g carbs per serving. Ready in 29 minutes. High in fiber (6.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 tsp leaves oregano
- 1/2 tsp salt
- 3 tsps olive oil
- 6 oz chicken breasts, cut into thin strips
- 1/3 cup chicken broth
- 14 oz artichoke hearts, drained
- 1/2 cup chopped broccoli florets
- 2 cloves garlic, minced
- 1/2 cup pieces or slices mushrooms
- 1/2 cup cherry cherry tomatoes
- 2 oz wheat ziti pasta
- 2 tsp flour
Instructions
- Cook pasta according to package directions.
- Meanwhile, in a large non-stick skillet coated with cooking spray, cook chicken in 2 teaspoons of olive oil over medium heat until no longer pink. Remove and keep warm.
- In the same skillet, cook and stir broccoli in remaining olive oil for 2 minutes. Stir in mushrooms, tomatoes, and garlic; cook 2 minutes longer.
- Add artichokes, salt and oregano; heat through.
- Combine the flour with broth until smooth; stir into the pan.
- Bring to boil; cook and stir for 1-2 minutes or until thickened. Add reserved chicken.
- Add pasta to chicken mixture and toss to coat.
- Note: based on recipe from Healthy Cooking Magazine.
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 Artichoke Pasta contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 Artichoke Pasta 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.
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 Artichoke Pasta recipe is designed to be PCOS-friendly. At 194 calories per serving with 16.6g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 29 minutes total. Prep time is 24 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 194 calories, 16.6g protein (34%), 25.14g carbs, 4.52g fat. Plus 6.1g 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 194 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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