Crispy Oven Fried Chicken - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup lowfat buttermilk
- 1 1/2 tbsps garlic powder
- 1 tsp ground ginger
- 1 1/2 tbsps onion powder
- 1/2 tsp paprika
- 2 tsps black pepper
- 1 tsp poultry seasoning
- 1 tsp vegetable oil
- 4 breasts, bone and skin removed chicken
- 4 drumsticks, bone and skin removed chicken
- 2 tsps dried hot pepper
- 1 cup cornflakes, crumbled
Instructions
- Preheat oven to 350 °F (175 °C).
- Add 1/2 teaspoon of poultry seasoning to milk.
- Combine all other spices with cornflake
- crumbs and place in plastic bag.
- Wash chicken and pat dry. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
- Refrigerate for 1 hour.
- Remove from refrigerator and sprinkle lightly with paprika for color.
- Evenly space chicken on greased baking pan.
- Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an added 30–40 minutes or until meat can
- be easily pulled away from bone with fork. Drumsticks may require less baking time than breasts. (Do not turn chicken during baking.) Crumbs will form crispy "skin."
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 Crispy Oven Fried Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 Crispy Oven Fried Chicken 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.
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