Grilled Chicken with Green Chili Sauce - PCOS-Friendly Recipe
This Grilled Chicken with Green Chili Sauce is a PCOS-friendly recipe with 444 calories, 56.63g protein, and 10g carbs per serving. Ready in 46 minutes. High in fiber (2.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 50 g lowfat sour cream (1/4 cup)
- 1/4 tsp ground oregano
- 1/2 tsp black pepper
- 1/4 tsp salt
- 1/4 cup olive oil
- 4 breasts, bone and skin removed chicken
- 2 limes yield lime juice
- 0.12 cup cilantro (2 tbsp)
- 2 cloves garlic, finely chopped
- 1/2 medium onion, quartered
- 10 medium tomatillos, husks removed
- 2 jalapeno
- 1/4 cup water
Instructions
- Combine oil, juice from one lime, oregano, and black pepper in shallow, glass baking dish. Stir.
- Place chicken breasts in baking dish and turn to coat each side. Cover dish and refrigerate overnight. Turn chicken periodically to marinate it on both sides.
- Put water, tomatillos, and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender.
- In blender, place cooked onion, tomatillos, and any remaining water. Add garlic, jalapeño peppers, cilantro, salt, and juice of second lime. Blend until all ingredients are smooth. Place sauce in bowl and refrigerate.
- Place chicken breasts on hot grill and cook until done. Place chicken on serving platter. Spoon tablespoon of lowfat sour cream over each chicken breast. Pour sauce over sour cream.
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 Green Chili Sauce 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
- 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 Grilled Chicken with Green Chili Sauce 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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Frequently Asked Questions
Yes, this Grilled Chicken with Green Chili Sauce recipe is designed to be PCOS-friendly. At 444 calories per serving with 56.63g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 46 minutes total. Prep time is 36 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 444 calories, 56.63g protein (51%), 10g carbs, 19.15g fat. Plus 2.3g 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 444 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.
Cook Another PCOS-Friendly Dinner
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