Chicken and Chickpea Stew - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3/4 cup whole-wheat couscous
- 1 pound boneless, skinless chicken breasts
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 1 tablespoon olive oil
- 1 1/2 cups chopped onion
- 2 large cloves garlic, chopped
- 1 tablespoon tomato paste
- 1 can (14.5 ounces) diced tomatoes, drained
- 1/2 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1 cup low-sodium chicken broth
- 1 yellow or green zucchini (6 ounces), cut into 1-inch pieces
- 3 tablespoons chopped fresh cilantro (or mint)
Instructions
- Cook couscous as directed on package. Season chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. In a nonstick skillet, heat oil over medium heat. Cook chicken, turning once, 2 minutes per side. Transfer chicken to a plate. Cook onion in same skillet, stirring occasionally, 5 minutes. Add garlic and tomato paste; cook, stirring, 1 minute more. Add tomatoes, cumin and cinnamon; cook, stirring, 2 minutes more. Return chicken to skillet; add chickpeas, broth, zucchini, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Simmer, covered, until chicken is cooked through, about 10 minutes. Serve stew with couscous. Garnish with cilantro.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Chicken Breast.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Skinless...
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