Chicken and Swiss Bake - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 breasts, bone and skin removed chicken
- 1 cup sliced zucchini
- 1 cup sliced summer squash
- 1 cup chopped onion
- 1 cup diced mushrooms
- 12 oz swiss cheese
- 1 tbsp parmesan cheese
- 4 oz unsalted light butter
- 1 tbsp soy sauce
- 1 tsp garlic powder
- 1 tsp pepper
- 1 tbsp parsley
- 1 tsp paprika
- 1/2 tsp ground ginger
- 1 tsp thyme
- 1/2 tsp cloves
- 1/2 cup chopped green peppers
- 1/2 cup chopped red peppers
- 1 tbsp olive oil
Instructions
- Using 1/2 a tablespoon of olive oil, stir fry sliced chicken breasts until no pink in chicken. Set aside in a large bowl.
- In same pan you cooked chicken add onion, mushrooms, both red and green peppers, soy sauce and the other 1/2 tablespoon of olive oil. Sauté until semi cooked.
- Then stir in both squashes and all seasonings lightly until all mixed together.
- Pour into large bowl where chicken remains along with a cup of Swiss cheese and 1/2 tablespoon of parmesan cheese. Lightly mix all the ingredients together.
- Spray a 13" x 91/2" x 2" pan with cooking spray like Pam. Spread all ingredients into pan.
- Microwave butter until melted. Pour all over on top of pan.
- Lightly cover pan with foil and place into a pre-heated 350 °F (175 °C) oven. Cook for 30 minutes. Then remove foil cover and sprinkle remaining cheeses on top of pan. Place uncovered pan back into oven cook until cheese is melted and lightly brown.
- Take out of oven and let it sit for about 5 minutes and then serve. Enjoy!
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 Chicken and Swiss Bake 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
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Chicken and Swiss Bake 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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