Chicken Pasta & Broccoli Rabe - PCOS-Friendly Recipe
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...
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