Chicken and Orange Salad - PCOS-Friendly Recipe
This Chicken and Orange Salad is a PCOS-friendly recipe with 432 calories, 24.64g protein, and 28.82g carbs per serving. Ready in 15 minutes. High in fiber (5.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium orange
- 5 oz cooked skinless, boneless chicken thigh, cut in bite-size pieces
- 2 cups shredded romaine lettuce, coarsely chopped or torn
- 2 tbsps small shallots, minced
- 1 stalk large celery, chopped
- 3 fl oz frozen orange juice concentrate, thawed
- 1 tbsp white wine vinegar
- 1 fl oz water
- 1 tbsp canola oil
- 1 tbsp honey
- 1/4 tsp table salt
- 1/4 tsp black pepper
- 1/4 cup roasted sliced almonds
Instructions
- In a large bowl, combine orange, chicken, lettuce, shallot, celery and almonds.
- To make dressing, combine remaining ingredients in a cup; stir well to blend in honey.
- If desired, add 1/8 tsp crushed red pepper flakes.
- Pour dressing over salad just before serving; toss gently but well.
- Note: Yields about 2 cups per serving. Vary the fruit by subbing two tangerines or seedless clementines for the orange.
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 Orange Salad contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Honey: Use in moderation as part of a balanced PCOS diet
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 Chicken and Orange Salad 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: Romaine Lettuce, Honey.
Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This mean...
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Frequently Asked Questions
Yes, this Chicken and Orange Salad recipe is designed to be PCOS-friendly. At 432 calories per serving with 24.64g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 432 calories, 24.64g protein (23%), 28.82g carbs, 25.96g fat. Plus 5.2g 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 432 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 2 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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