Chicken Stir-Fry with Spaghetti Squash - PCOS-Friendly Recipe
This Chicken Stir-Fry with Spaghetti Squash is a PCOS-friendly recipe with 312 calories, 30.91g protein, and 33.75g carbs per serving. Ready in 76 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 tsp nutmeg
- 1/4 cup apple cider vinegar
- 1 lb chicken breast
- 1/4 cup low sodium chicken broth
- 1 cup asparagus
- 2 cloves garlic
- 1 cup pieces or slices mushrooms
- 1/2 cup chopped onion
- 1/2 cup parsley
- 3 1/2 lbs spaghetti squash
- 1/2 cup chopped red pepper
- 1 tbsp flaxseed oil
Instructions
- Slice spaghetti squash in half vertically and clean out seeds.
- Place face down on a cookie sheet and bake at 375 °F (190 °C) for 30-40 minutes or until a fork sticks into it easily.
- Meanwhile, sauté diced chicken breast and chopped asparagus (1" pieces) in unsalted broth over medium high heat until no pink is showing in chicken, about five minutes.
- Add mushrooms, onion and red pepper and cider vinegar. Cover for three minutes over medium heat until soft. Stir in chopped, fresh parsley (or cilantro).
- Take spaghetti squash out of oven and let sit five minutes. Scoop the insides out into a bowl and shred with fork. The noodles of squash are like rice noodles.
- Drizzle with flaxseed oil, grate fresh nutmeg and sprinkle chopped garlic, tossing and incorporating with a fork.
- Make a nest of spaghetti squash, and spoon chicken stir-fry over it or have them side by side to enjoy their separate flavors.
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 Stir-Fry with Spaghetti Squash contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Flaxseed: Contain lignans that may help reduce androgen levels in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 Chicken Stir-Fry with Spaghetti Squash 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, Asparagus, Apple Cider Vinegar.
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 Stir-Fry with Spaghetti Squash recipe is designed to be PCOS-friendly. At 312 calories per serving with 30.91g 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 76 minutes total. Prep time is 36 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 312 calories, 30.91g protein (40%), 33.75g carbs, 7.4g 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 312 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
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