Vietnamese "Banh Mi" Chicken Burger - PCOS-Friendly Recipe

Servings: 4

Lunch

This Vietnamese "Banh Mi" Chicken Burger is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Edward Lee Pickled veggies give this burger low-cal crunch and sweet-and-sour zing.

Ingredients

1 small cucumber, thinly sliced
1 medium carrot, peeled and sliced into ribbons
3 radishes, thinly sliced
1 cup white vinegar
2 1/2 teaspoon salt, divided
1 teaspoon sugar
6 ounces firm tofu
1 egg
1/4 cup scallions, chopped
1/2 teaspoon black pepper, divided
1 1/4 pounds ground chicken
1 tablespoon olive oil
2 teaspoons sesame oil
1/2 pound shiitake mushrooms
2 teaspoons soy sauce
1 1/2 teaspoon apple cider vinegar
1/4 teaspoon ground cumin
1/8 teaspoon brown sugar
1 cup bean sprouts
1 bunch cilantro, chopped
4 whole-wheat hamburger buns

Instructions

In a glass bowl, combine cucumber, carrot and radishes. In a small pot, bring white vinegar, 1 1/2 teaspoon salt, sugar and 1 cup water to a boil; pour over vegetables and refrigerate until pickled, 1 hour. Heat oven to 400 °F. In a food processor, pulse tofu, egg, scallions, 1/4 teaspoon pepper and remaining 1 teaspoon salt until combined, 30 seconds. In a bowl, fold tofu mixture into chicken; form into 4 patties. Grease a 12" x 12" baking sheet with olive oil. Bake burgers until internal temperature reaches 165 °F, 20 minutes. In a medium skillet, heat sesame oil. Sauté shiitakes, 2 minutes. Add soy sauce, apple cider vinegar, cumin, brown sugar and remaining 1/4 teaspoon pepper; cook 2 minutes. Divide burgers, mushrooms, pickled salad, bean sprouts and cilantro among buns.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Apple Cider Vinegar.

Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

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Frequently Asked Questions

Is Vietnamese "Banh Mi" Chicken Burger good for PCOS?

Yes, this Vietnamese "Banh Mi" Chicken Burger recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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