Chicken Mole - PCOS-Friendly Recipe
This Chicken Mole is a PCOS-friendly recipe with 591 calories, 92.72g protein, and 19.22g carbs per serving. Ready in 37 minutes. High in fiber (6.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps chili powder
- 1/2 tsp cinnamon
- 1/2 tsp cloves
- 2 1/2 lbs chicken breast tenders
- 2 cloves garlic
- 1 large onion
- 2 large scallions
- 1 large green bell pepper
- 14 1/2 oz diced tomatoes
- 2 tbsps peanut butter
- 2 tbsps cocoa
Instructions
- Mince garlic, chop onion, chop scallions and core, seed and chop pepper.
- Sprinkle chicken with pepper and salt.
- Heat a large non-stick skillet coated with olive oil cooking spray over medium-high heat. Add chicken and cook for 8 minutes, turning once or until browned on both sides. Remove chicken to a large plate.
- Add the onion, bell pepper, and garlic to the skillet and cook for three minutes or until onion is translucent. Stir in chili powder, cinnamon and cloves and cook for one minute.
- Return the chicken to the skillet. Add tomatoes (with juice), peanut butter and cocoa powder and bring to a boil.
- Cover and simmer, stirring every few minutes, for 25 minutes, turning once, or until the chicken is no longer pink.
- Garnish with scallions.
- Note: based on recipe from the South Beach Diet.
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 Mole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 Mole 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: 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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Frequently Asked Questions
Yes, this Chicken Mole recipe is designed to be PCOS-friendly. At 591 calories per serving with 92.72g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 37 minutes total. Prep time is 29 minutes and cook time is 8 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 591 calories, 92.72g protein (63%), 19.22g carbs, 15.47g fat. Plus 6.1g 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 591 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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