Stir Fry Chicken & Broccoli - PCOS-Friendly Recipe
This Stir Fry Chicken & Broccoli is a PCOS-friendly recipe with 194 calories, 17.27g protein, and 16.97g carbs per serving. Ready in 17 minutes. High in fiber (3.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 tbsps less sodium soy sauce
- 2 tbsps unsweetened rice vinegar
- 1 tbsp cornstarch
- 16 oz boneless, skinless chicken breasts, cut into 1" pieces
- 1/2 tsp ground ginger
- 1 tbsp olive oil
- 1 tsp sesame oil
- 5 cups broccoli, chopped
- 2 cups carrot strips
- 1 clove garlic, minced
- 2 tbsps honey
Instructions
- Heat olive oil in a wok over medium-high heat. Add chicken breast, and if desired, season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.
- While chicken is cooking, in a small bowl whisk together soy sauce, rice wine vinegar, honey, cornstarch, garlic, ginger, and sesame oil until combined. Set aside.
- Once chicken is browned, add the broccoli and carrots and stir to combine. Continue cooking for an additional 3 minutes, until the vegetables are crisp. Stir in the soy sauce mixture, and cook for an additional 1 minute until sauce has thickened.
- Remove from heat and serve immediately.
- If desired garnish with thinly sliced green onions and toasted sesame seeds.
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 Stir Fry Chicken & Broccoli 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
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- 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 Stir Fry Chicken & Broccoli 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, Honey.
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...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Stir Fry Chicken & Broccoli recipe is designed to be PCOS-friendly. At 194 calories per serving with 17.27g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 17 minutes total. Prep time is 5 minutes and cook time is 12 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 194 calories, 17.27g protein (36%), 16.97g carbs, 7.1g fat. Plus 3.2g 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 194 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 6 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.
Comments
Register or log in to add a comment