This Chicken a La Jules is a PCOS-friendly recipe with 486 calories, 85.4g protein, and 12.6g carbs per serving. Ready in 36 minutes. High in fiber (4.1g), which supports insulin sensitivity.
Nutrition per Serving
From member meal plans This recipe is in 32 members' PCOS meal plans, most often low-GI plans (26). See the most-planned recipes
Ingredients
Instructions
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Cook 2 chicken breast tenderloins (approx. 12-15 min in the oven at 350° F (180° C)).
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While chicken is cooking, sauté sliced mushrooms, spinach, and minced garlic (as much or as little of each as you prefer) in a large pan or wok.
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Once the chicken is cooked, cut the tenderloins into cubes or bite-size pieces.
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Add the chicken pieces to the vegetable/garlic mix and allow to cook for a few minutes to soak up the flavors.
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Add lemon juice to the mixture and cook for another minute or two.
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If desired, drizzle an additional amount of lemon juice over the finished dish before serving.
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 a La Jules contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 a La Jules 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.
Why this Chicken a La Jules works for PCOS
With 85.4g of protein per serving (about 70% of calories), this Chicken a La Jules sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 12.6g of carbohydrates per serving, this Chicken a La Jules is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Spinach.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and an...
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Frequently Asked Questions
Yes, this Chicken a La Jules recipe is designed to be PCOS-friendly. At 486 calories per serving with 85.4g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 21 minutes and cook time is 15 minutes.
Per serving: 486 calories, 85.4g protein (70%), 12.6g carbs, 10.1g fat. Plus 4.1g 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 486 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. 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.
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