Chicken Marsala II - PCOS-Friendly Recipe
This Chicken Marsala II is a PCOS-friendly recipe with 221 calories, 28.15g protein, and 6.46g carbs per serving. Ready in 35 minutes. High in fiber (0.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 oz sour cream, light
- 1 tsp ground oregano
- 1 dash pepper
- 1 dash sea salt
- 1 tbsp olive oil
- 2 breasts, bone and skin removed chicken breast
- 1 cup pieces or slices mushrooms
- 1/2 cup sliced onions
- 4 oz marsala wine
Instructions
- Cut the chicken into 2 1/2 to 3" pieces (almost like half a chicken tender).
- Put olive oil into a large skillet pan and heat up to medium-high.
- Add chicken pieces to the hot pan and sprinkle with ground oregano (flakes will work but the taste is a bit better with ground), sea salt and pepper. Cover and let sauté for about 3 minutes.
- Turn the chicken pieces over, add the mushrooms and onions tucked all around the chicken pieces. Sprinkle whole dish with remaining oregano, sea salt and pepper. Cover and let sauté for another 4 minutes or so.
- Stir until all onions, mushrooms and chicken appear to be tender, usually about a total of 7-8 minutes.
- Turn down to about medium heat and add the marsala wine, give it a rapid simmer for another 5 minutes. Add 1 tablespoon of low fat sour cream, stir in, cover and take the dish off the burner to allow to cool some.
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 Marsala II 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
- 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Marsala 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.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Chicken Marsala II recipe is designed to be PCOS-friendly. At 221 calories per serving with 28.15g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 5 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 221 calories, 28.15g protein (51%), 6.46g carbs, 5.33g fat. Plus 0.6g 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 221 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 4 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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