Garlic and Mustard Marinated Chicken - PCOS-Friendly Recipe
This Garlic and Mustard Marinated Chicken is a PCOS-friendly recipe with 216 calories, 16.54g protein, and 2.24g carbs per serving. Ready in 65 minutes.
Nutrition per Serving
Ingredients
- 2 tbsp whole grain Dijon mustard
- 4 tbsp red wine vinegar
- 1/4 cup olive oil
- 4 units chicken breasts
- 3 cloves garlic, chopped
Instructions
- Combine garlic, mustard and vinegar with olive oil in a container with a tight fitting lid. Shake to combine all ingredients.
- Place chicken pieces in a bowl and pour marinade over everything. Cover and chill over night.
- Pre-heat oven to 350 °F (175 °C).
- Place chicken on a baking sheet and bake for 45 minutes, turning once.
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 Garlic and Mustard Marinated Chicken 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
- 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 Garlic and Mustard Marinated 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 Garlic and Mustard Marinated Chicken recipe is designed to be PCOS-friendly. At 216 calories per serving with 16.54g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 65 minutes total. Prep time is 20 minutes and cook time is 45 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 216 calories, 16.54g protein (31%), 2.24g carbs, 15.14g fat. 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 216 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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