Poached Chicken with Gingered Applesauce - PCOS-Friendly Recipe
This Poached Chicken with Gingered Applesauce is a PCOS-friendly recipe with 203 calories, 26.85g protein, and 17.37g carbs per serving. Ready in 27 minutes. High in fiber (1.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp five-spice powder
- 1/2 tsp garlic salt
- 1/2 tbsp black pepper
- 1 tsp rice vinegar
- 1 tsp sesame oil
- 1 lb chicken breast
- 1/4 cup apple juice
- 2 cups unsweetened applesauce
- 0.12 cup cilantro
- 3 tsps ginger root
- 1 tbsp soy sauce, low sodium
Instructions
- Sprinkle the chicken with the garlic salt and pepper.
- Pour the apple juice into a large non-stick skillet and bring to a boil over medium heat.
- Add the chicken and cook for about 5 minutes, or until the meat looks opaque.
- In a medium bowl, mix the applesauce, ginger, soy sauce, Chinese 5-spice blend, oil and vinegar.
- Remove the cooked chicken from the skillet and place it on serving plates.
- Add the applesauce mixture to the pan, mix well with the pan liquid and bring to a boil. Spoon over the chicken. Sprinkle with the cilantro.
- Note: recipe from Jeanne Jones' Healthy Cooking.
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 Poached Chicken with Gingered Applesauce 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
- Sesame: Provide calcium, iron, and zinc 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 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 Poached Chicken with Gingered Applesauce 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: Chicken Breast, Apples.
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 Poached Chicken with Gingered Applesauce recipe is designed to be PCOS-friendly. At 203 calories per serving with 26.85g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 27 minutes total. Prep time is 22 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 203 calories, 26.85g protein (53%), 17.37g carbs, 2.7g fat. Plus 1.9g 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 203 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 4 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.
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