Baked Chicken and Broccoli - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 cups chopped broccoli
- 1 cup pieces or slices mushrooms
- 1/2 cup chopped onions
- 1 cup coconut milk
- 1/2 tsp coarse kosher salt
- 1 tsp garlic powder
- 1 tbsp curry powder
- 1 tsp paprika
- 1/4 cup sliced almonds
- 24 oz boneless skinless chicken breast
Instructions
- Pre-heat oven to 350° F (175° C).
- Place the chicken in a pan, sprinkle with sea salt and pepper to taste, and add enough water just to cover it.
- Bring to a boil and simmer for 12-15 minutes for thighs and closer to 20 minutes for breasts. Remove the chicken from the water with tongs and set aside.
- Add the broccoli to the same water and simmer for 3-4 minutes. Drain the broccoli but save the broth for later – now you have some awesome chicken broth to add to recipes or to make a soup!
- Cut the chicken into bite size pieces and place in a large mixing bowl.
- Add the broccoli, mushrooms, onions, coconut milk and spices and mix well.
- Spread into a 9×11" glass baking dish and sprinkle the top with sliced almonds. Bake in pre-heated oven for 30 minutes.
- Note: based on a recipe from Everyday Paleo.
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 Baked Chicken and Broccoli contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- 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 Baked Chicken and Broccoli 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: Broccoli, Chicken Breast.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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