Grilled Chicken with Lemon and Oregano - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 bunch oregano sprigs
- 9 oregano leaves
- 1 dash fresh ground pepper
- 0.12 tsp coarse salt
- 2 tbsps olive oil
- 4 chicken halves
- 4 lemons, halved crosswise
- 1/3 lemon yields lemon juice
- 1 tbsp lemon zest
Instructions
- To make marinade: In a small bowl, whisk together lemon zest and juice, oregano, oil, 2 teaspoons coarse salt, and 1 teaspoon pepper.
- Divide marinade between 2 large resealable plastic bags. Place 2 chicken halves in each bag; shake to coat. Let marinate at room temperature for 30 minutes, turning bags occasionally.
- Pre-heat grill to medium; lightly oil grates. Remove chicken from marinade, and pat dry with paper towels. Place chicken, skin side up, on grill. Cover and cook, until lightly browned and cooked through, about 20 minutes.
- Turn chicken over; cover and cook until well browned, about 10 to 15 minutes (an instant-read thermometer should register 175 °F (80 °C .when inserted into thickest part of meat, avoiding bone). If chicken is browning too quickly, move to cooler parts of grill or turn grill to low heat.
- Transfer chicken to a cutting board. Tent with foil; let rest 10 minutes.
- Meanwhile, place lemon halves on grill, cut side down; cook until slightly charred, 8 to 10 minutes.
- Cut chicken pieces in half; serve with grilled lemon halves, and, if desired, garnish with oregano sprigs.
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 Grilled Chicken with Lemon and Oregano contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Grilled Chicken with Lemon and Oregano 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: Lemon.
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.
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