Rosemary Baked Chicken with Potatoes - PCOS-Friendly Recipe
This Rosemary Baked Chicken with Potatoes is a PCOS-friendly recipe with 296 calories, 22.85g protein, and 23.23g carbs per serving. Ready in 65 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps olive oil
- 1 tbsp paprika
- 1 1/2 tbsps rosemary leaves, finely crushed
- 1 tsp sea salt
- 1/2 tsp black pepper, coarsely ground
- 1/2 tsp garlic powder
- 24 oz bone-in chicken thighs
- 1 1/2 lbs small red potatoes
Instructions
- Pre-heat oven to 425° F (210° C)
- Mix oil, paprika, rosemary, sea salt, pepper and garlic powder in large bowl.
- Add chicken and potatoes; toss to coat well.
- Arrange potatoes in single layer on foil-lined 15 x 10 x 1" baking pan sprayed with no stick cooking spray.
- Bake 15 minutes. Push potatoes to one side of pan. Place chicken on pan.
- Bake 30 to 35 minutes longer or until chicken is cooked through and potatoes are tender, turning potatoes occasionally.
- Note: best served simply with a fruit or vegetable salad alongside. Based on a recipe from McCormick.
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 Rosemary Baked Chicken with Potatoes 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
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 Rosemary Baked Chicken with Potatoes 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 Rosemary Baked Chicken with Potatoes recipe is designed to be PCOS-friendly. At 296 calories per serving with 22.85g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 15 minutes and cook time is 50 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 296 calories, 22.85g protein (31%), 23.23g carbs, 12.85g fat. Plus 2.6g 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 296 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 6 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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