Mexican Fried Chicken - PCOS-Friendly Recipe
This Mexican Fried Chicken is a PCOS-friendly recipe with 216 calories, 30.2g protein, and 17.94g carbs per serving. Ready in 62 minutes. High in fiber (0.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup low fat milk (1%)
- 8 oz sour cream, fat free
- 1 tsp cumin
- 1/4 tsp black pepper
- 3/4 tsp salt
- 4 breasts, bone and skin removed chicken breast
- 1 fl oz lime juice (2 tbsp)
- 2 sprigs cilantro
- 1 clove garlic
- 4 oz green chili peppers, diced
- 1 cup flour
Instructions
- In a bowl combine sour cream, milk, chili peppers, cilantro, lime juice, garlic, cumin, salt, and black pepper
- Cut chicken breasts in half. Place chicken pieces in a bag and set in a shallow dish.
- Pour sour cream mixture over chicken, seal bag. Refrigerate overnight, turn bag occasionally.
- Place flour in a shallow dish.
- Remove chicken from sour cream mixture shaking off excess. Discard remaining sour cream mixture. Add chicken pieces to flour mixture, a few at a time, turning to coat.
- Add oil to a 12" inch heavy skillet to a depth of 1/4 to 1/2". Heat over medium high heat until hot, about 350° F (175° C). Reduce heat.
- Carefully add chicken to the skillet. Cook uncovered, over medium heat about 40 minutes or until chicken is no longer pink (170° F (75° C) for breast)), turning occasionally to brown evenly.
- Drain on paper towel.
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 Mexican Fried Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common 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 Mexican Fried Chicken 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 Mexican Fried Chicken recipe is designed to be PCOS-friendly. At 216 calories per serving with 30.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 62 minutes total. Prep time is 22 minutes and cook time is 40 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 216 calories, 30.2g protein (56%), 17.94g carbs, 1.8g fat. Plus 0.7g 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 216 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 8 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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