Brussels Sprout and Chicken Stir-Fry - PCOS-Friendly Recipe
This Brussels Sprout and Chicken Stir-Fry is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 large egg white
- 1 tablespoon plus 1 teaspoon cornstarch
- 1 whole boneless skinless chicken breast (about 3/4 pound), cut into 3/4-inch pieces
- 2 pints Brussels sprouts, trimmed and halved or, if large, quartered
- 1/4 cup peanut or vegetable oil
- 1 shallot, minced
- 1 garlic clove, minced
- 1 tablespoon plus 1 teaspoon minced peeled fresh gingerroot
- 1 red bell pepper, cut into 3/4-inch pieces
- 6 scallions, cut diagonally into 3/4-inch pieces (about 1 1/4 cups)
- 3 tablespoons soy sauce
- 1 teaspoon sugar
- 1 1/2 tablespoons rice vinegar (available at Oriental markets and many supermarkets)
- 1/3 cup chicken broth
- 1 teaspoon Oriental sesame oil
- 1 teaspoon cold water
- an 8-ounce can water chestnuts, sliced thin, blanched in boiling water for 30 seconds, and refreshed under cold water
Instructions
- In a bowl whisk together the egg white and 1 tablespoon of the cornstarch, add the chicken, and let the mixture stand for 10 minutes. In a large saucepan of boiling salted water cook the Brussels sprouts for 2 1/2 minutes, or until they are just crisp-tender, drain them in a colander, and refresh them under cold water.
- Heat a wok over moderately high heat and in it heat the peanut oil until it is hot but not smoking. Add the chicken, drained, stir-fry it for 45 seconds to 1 minute, or until it is opaque and just firm, and transfer it with a slotted spoon to a bowl. Heat the oil remaining in the wok until it is hot but not smoking and in it stir-fry the shallot, the garlic, and the gingerroot for 30 seconds. Add the bell pepper and stir-fry the mixture for 2 minutes. Add the scallions and the Brussels sprouts and stir-fry the mixture for 1 minute. In a small bowl whisk together the soy sauce, the sugar, the vinegar, the broth, the sesame oil, the remaining 1 teaspoon cornstarch, and the cold water, make a well in the center of the vegetables, and whisk the soy sauce mixture into the well. Bring the liquid to a boil, stir together the vegetable mixture to combine it well,and simmer it for 1 minute. Stir in the chicken and the water chestnuts, season the stir-fry with salt and pepper, and cook it for 30 seconds, or until the chicken is heated through.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Nuts.
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Frequently Asked Questions
Yes, this Brussels Sprout and Chicken Stir-Fry recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. 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 Lunch
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