Chicken, Rice & Vegetable Casserole - PCOS-Friendly Recipe
This Chicken, Rice & Vegetable Casserole is a PCOS-friendly recipe with 212 calories, 21.6g protein, and 23.48g carbs per serving. Ready in 71 minutes. High in fiber (0.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp margarine
- 4 breasts, bone and skin removed chicken breast
- 1 cup chopped broccoli
- 1 cup chopped celery
- 1 cup pieces or slices mushrooms
- 1 cup chopped onion
- 1/2 large green pepper
- 1/2 large red pepper
- 2 cups seasoned rice
Instructions
- Boil the chicken in enough water to cover, about 20 minutes. When chicken is cooked remove from water and cube.
- Add enough water to make 5 1/2 cups stock. Add the seasoned rice (like Rice-a-Roni) flavor packets. Bring to boil.
- Chop vegetables. Fry in non-stick skillet with the margarine. Remove from pan.
- Fry rice in the same pan. When brown, mix the vegetables, chicken and rice together. Add to water.
- Put in a large oven proof casserole in the oven at 450 °F (220 °C). Cook for 30 minutes.
- Note: the water must boil and cook the rice.
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, Rice & Vegetable Casserole 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
- 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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, Rice & Vegetable Casserole 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, Rice & Vegetable Casserole recipe is designed to be PCOS-friendly. At 212 calories per serving with 21.6g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 71 minutes total. Prep time is 21 minutes and cook time is 50 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 212 calories, 21.6g protein (41%), 23.48g carbs, 3g fat. Plus 0.8g 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 212 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 12 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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