Baked Pennine Pasta with Chicken - PCOS-Friendly Recipe
This Baked Pennine Pasta with Chicken is a PCOS-friendly recipe with 180 calories, 16.28g protein, and 14.78g carbs per serving. Ready in 53 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 16 oz tomatoes
- 2 oz pasta
- 1 tbsp olive oil
- 1 tsp leaves basil
- 1 tsp leaves oregano
- 4 oz mozzarella cheese, skim
- 1 cup pieces or slices mushrooms
- 1 oz parmesan cheese, fat free
- 5 oz chicken breast
Instructions
- Cook pasta until it is still undercooked. It will cook while it is baking.
- Bake the chicken breast until it is just tender.
- Pour olive oil into sauce pan and cook mushrooms, (add some garlic if you like). Add tomatoes and cook until the tomatoes are hot.
- Cut the cooked chicken breast into bite size pieces and add to tomato mixture.
- Drain and rinse well the pasta in cold water. Drain again until almost all water is gone.
- Pour pasta into a baking dish sprayed with non-stick spray. Add tomato mixture and mix well. Pour mozzarella cheese over the mixture and mix.
- Add the parmesan cheese and bake at 375 °F (190 °C) for approximately 30 minutes. Let stand for 5 minutes before serving.
- Note: you can change the spices and maybe add some hot chili peppers. You could also add some red and green peppers for color and taste.
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 Pennine Pasta with Chicken 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
- Tomato: Antioxidants help combat oxidative stress 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Pennine Pasta with Chicken 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, Basil.
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 Baked Pennine Pasta with Chicken recipe is designed to be PCOS-friendly. At 180 calories per serving with 16.28g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 53 minutes total. Prep time is 18 minutes and cook time is 35 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 16.28g protein (36%), 14.78g carbs, 6.68g fat. Plus 1g 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 180 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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