Chicken & Pasta in Wine Sauce - PCOS-Friendly Recipe
This Chicken & Pasta in Wine Sauce is a PCOS-friendly recipe with 430 calories, 34.63g protein, and 60.76g carbs per serving. Ready in 71 minutes. High in fiber (3.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 300 g chicken breast fillets
- 1 large onion, diced
- 125 g mushrooms, chopped
- 400 g chopped tomatoes
- 1 glass shiraz rosé wine
- 1 tsp garlic powder
- 1 tsp mixed herbs
- 40 g onion gravy powder
- 200 g whole wheat conchiglie pasta
- 17 fl oz water
Instructions
- Add chicken breast fillets to roasting tray. Fill tray with water to prevent chicken drying out and roast at 400 °F (200 °C) for 40 minutes.
- Add whole wheat pasta to a pan of boiling water and simmer until tender.
- Spray low cal spray in another pan and fry chopped mushrooms and diced onions until tender.
- Add can of chopped tomatoes, teaspoon of garlic powder and mixed herbs to the mushrooms and onions.
- Add glass of shiraz rose wine (or other sweet dessert wine), boiled water and 8 heaped teaspoons of onion gravy powder to sauce base and simmer gently, stirring occasionally until thickened.
- To serve, pour ladle of sauce over each chicken breast on plate. Mix the rest of the sauce mixture with cooked pasta. Serve with fresh vegetables e.g. green beans, sweetcorn.
- Note: For low carb diets or as alternative basis for a meal, the chicken in wine sauce could be served without the pasta.
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 & Pasta in Wine Sauce contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 & Pasta in Wine Sauce 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.
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 Chicken & Pasta in Wine Sauce recipe is designed to be PCOS-friendly. At 430 calories per serving with 34.63g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 71 minutes total. Prep time is 31 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 430 calories, 34.63g protein (32%), 60.76g carbs, 4.14g fat. Plus 3.5g 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 430 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 4 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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