Tuscan Chicken & White Bean Stew - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 cubes chicken bouillon
- 2 cups cooked, diced chicken thighs
- 2 fennel
- 2 tbsps fresh rosemary
- 1 tsp olive oil
- 4 cloves garlic
- 1 medium onion
- 28 oz canned tomatoes
- 2 large yellow bell peppers
- 8 fl oz dry white wine
- 6 cups water
- 16 oz great northern beans
Instructions
- Soak beans overnight in water.
- Put beans, water, cooked chicken and bouillon in large pot, bring to boil, lower heat and simmer until beans are soft about 1 1/2 hours.
- Slice fennel bulb, onions and peppers in strips.
- Heat 1 teaspoon of olive oil in a large pan and cook vegetables and crushed garlic cloves until crisp tender.
- Add vegetables, can of tomatoes, white wine and chopped fresh rosemary to pan with beans and chicken.
- Heat to boiling, decrease heat and simmer 20 minutes. Salt and pepper to taste.
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 Tuscan Chicken & White Bean Stew 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
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- 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 Tuscan Chicken & White Bean Stew 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.
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