Lunch: Chicken and Rice Salad with Pine Nuts and Lemon

We like to serve this Mediterranean-inspired salad warm, but it's also good slightly chilled. Be sure to check the seasonings, though; cold dishes often need more salt and pepper than those served hot.

This recipe includes superfoods such as:

Chicken Breast, Lemon, Nuts

Health benefits of Chicken and Rice Salad with Pine Nuts and Lemon

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 discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1/4 c. pine nuts
1/4 c. plus 1 tablespoon lemon juice (from about 2 lemons)
salt
fresh-ground black pepper
1/2 c. plus 2 tablespoons olive oil
1 1/2 c. frozen petite peas
2 c. long-grain rice
1 1/3 lb. boneless skinless chicken breasts (about 4)
1/4 c. plus 2 tablespoons golden raisins
6 scallions including green tops
3 tbsp. minced flat-leaf parsley
1 1/2 tsp. grated lemon zest

Instructions

In a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, until they are golden brown, about 5 minutes. Or toast the pine nuts in a 350 °F oven for about 8 minutes.
In a small glass or stainless-steel bowl, whisk together the lemon juice, 1 teaspoon salt and 1/4 teaspoon pepper. Add the oil slowly, whisking.
Bring a large pot of salted water to a boil. Add the peas; cook until just barely tender, about 3 minutes. Using a slotted spoon or a strainer, transfer to a large bowl. Add the rice to the water and cook until tender, about 15 minutes. Drain, return to the pot, and cover to keep warm.
Meanwhile, in a large frying pan, bring 1/4 inch of water to a simmer over moderately high heat. Sprinkle the chicken with salt and pepper and add to the pan. Cover, reduce the heat, and simmer, turning once, until cooked through, about 12 minutes. Remove the chicken, let cool slightly, and then cut into approximately 1/2-inch chunks.
Add the pine nuts, rice, chicken, raisins, scallions, parsley, lemon zest and dressing to the large bowl and stir gently to mix.
Wine Recommendation: The ingredients may call to mind the Mediterranean, but this salad will really sing with a dry riesling from Alsace in northern France. The wine's cleansing acidity and delicate taste of citrus and peach will both mirror and contrast the flavors and textures here perfectly.