Chicken Fried Rice II - PCOS-Friendly Recipe
This Chicken Fried Rice II is a PCOS-friendly recipe with 323 calories, 36.33g protein, and 25.31g carbs per serving. Ready in 20 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 large egg
- 1/4 tsp ginger
- 1 dash black pepper
- 1/2 breast, bone and skin removed chicken breast
- 1/4 tsp fresh garlic, crushed
- 1 tbsp liquid amino
- 1/2 cup cooked brown rice
Instructions
- Have 1/2 cup cooked rice ready before starting to cook the rest of the ingredients, use a rice cooker or instant brown rice.
- Take 1/2 boneless skinless chicken breast and cut into bite size pieces. Heat non-stick skillet 8" or larger on slightly higher than medium for at least 1 minute, then add a small amount of the liquid amino (like Bragg's) and the cut chicken.
- Cook until just cooked through (about 4-5 minutes) turning over at least once. Set aside.
- Beat egg in bowl. Using the same pan; if there seems to be about 1 tbsp of fluid left over from cooking the chicken add egg, if not add a little more liquid amino.
- Cook egg flat until top is firm enough to flip over. Use spatula to chop up the egg in the pan into small bite size strips and immediately add cooked rice and the chicken. Add liquid amino, garlic, ginger and pepper. If the dish seems dry you can add small amounts of warm water.
- Once everything is tossed reasonably together, place in your favorite bowl and enjoy! It can always be placed in a storage container for a quick delicious meal later (make sure to let it cool before placing the lid on and storing in the fridge).
- Variations: the powdered spices in this recipe are for time saving purposes, so play with them. Use fresh spices or even add some of your own. For a meat free version use a larger skillet to cook 2-3 eggs and add any vegetables you like in place of the meat. This dish is also nice with broccoli and a firm tofu. Also, alternative grains can be used such as a mix of brown, basmati, jasmine, and wild rice; or quinoa or millet instead.
- Note: you can also make this in even larger batch to portion and freeze for later use.
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 Fried Rice II contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Ginger: May help reduce menstrual pain and inflammation in 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 Chicken Fried Rice II 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, Brown Rice.
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Frequently Asked Questions
Yes, this Chicken Fried Rice II recipe is designed to be PCOS-friendly. At 323 calories per serving with 36.33g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 5 minutes and cook time is 15 minutes.
Per serving: 323 calories, 36.33g protein (45%), 25.31g carbs, 7.28g fat. Plus 2g 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 323 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. 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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