Chicken Pasta & Broccoli Rabe - PCOS-Friendly Recipe
This Chicken Pasta & Broccoli Rabe is a PCOS-friendly recipe with 380 calories, 30.18g protein, and 48.22g carbs per serving. Ready in 31 minutes. High in fiber (9.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 oz pasta
- 3 cloves garlic
- 16 oz boneless chicken breast
- 1 tbsp olive oil
- 10 oz broccoli rabe
- 1 cup chopped or sliced tomato
- 1/2 cup sliced red bell pepper
Instructions
- Wash chicken, and vegetables. Steam broccoli rabe in microwave or stovetop. Slice peppers. Cut chicken breast into small pieces (cubes or slices). Chop tomatoes.
- Start pasta to boil. Add olive oil to frying pan. Heat until pan is hot.
- Add chicken pieces and peppers. Using a garlic press add the three cloves of garlic. Sauté.
- When chicken is almost cooked through add steamed broccoli rabe and chopped tomatoes.
- Cook for a few more minutes - until tomatoes are hot and flavors blend.
- Drain pasta. Add a splash of olive oil to drained pasta to keep from sticking.
- Serve chicken and vegetables over pasta. Add grated parmesan cheese to dish.
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 Pasta & Broccoli Rabe contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 Chicken Pasta & Broccoli Rabe 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: Broccoli, Chicken Breast.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Chicken Pasta & Broccoli Rabe recipe is designed to be PCOS-friendly. At 380 calories per serving with 30.18g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 31 minutes total. Prep time is 21 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 380 calories, 30.18g protein (32%), 48.22g carbs, 9.92g fat. Plus 9.8g 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 380 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.
Comments
Register or log in to add a comment