This Chicken in Bechamel Sauce is a PCOS-friendly recipe with 262 calories, 26.5g protein, and 7.15g carbs per serving. Ready in 35 minutes. High in fiber (0.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Melt the butter on low to medium heat.
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When the butter is completely melted, add the flour and make sure there are no lumps.
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Add the milk and let it come to a boil at low heat. Stir often.
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Chop the chicken to small bite size pieces.
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Add the mozzarella and let it melt, keep on a low heat until the cheese is no longer "stringy".
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Add the chopped chicken and the parmesan cheese, and stir it in.
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Serve with pasta and a salad.
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 in Bechamel Sauce contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common 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). 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 in Bechamel Sauce 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 in Bechamel Sauce works for PCOS
With 26.5g of protein per serving (about 40% of calories), this Chicken in Bechamel Sauce 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 7.15g of carbohydrates per serving, this Chicken in Bechamel Sauce 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.
At 337mg of sodium per serving, this Chicken in Bechamel Sauce fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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 Chicken in Bechamel Sauce recipe is designed to be PCOS-friendly. At 262 calories per serving with 26.5g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 262 calories, 26.5g protein (40%), 7.15g carbs, 13.78g fat. Plus 0.1g 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 262 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 6 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
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