Dinner: Chicken Stir-Fry with Spaghetti Squash

Chicken sauteed with mushrooms, asparagus, red pepper and onion atop spaghetti squash.

This recipe includes superfoods such as:

Chicken Breast, Asparagus, Apple Cider Vinegar

Health benefits of Chicken Stir-Fry with Spaghetti Squash

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 discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

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

1. Slice spaghetti squash in half vertically and clean out seeds.

2. 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.

3. 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.

4. 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).

5. 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.

6. Drizzle with flaxseed oil, grate fresh nutmeg and sprinkle chopped garlic, tossing and incorporating with a fork.

7. Make a nest of spaghetti squash, and spoon chicken stir-fry over it or have them side by side to enjoy their separate flavors.

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