Fried Chicken Strips - PCOS-Friendly Recipe
This Fried Chicken Strips is a PCOS-friendly recipe with 212 calories, 19.22g protein, and 27.53g carbs per serving. Ready in 38 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2/3 cup whole wheat breadcrumbs
- 1/2 tsp paprika
- 1/4 tsp salt
- 1/4 tsp ground oregano
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 cup whole wheat flour
- 1/2 cup lowfat buttermilk
- 6 oz boneless skinless chicken breast
Instructions
- Trim chicken breasts and cut into strips 1 to 1 1/2" wide.
- Mix 1st 6 ingredients together in a bowl with a fork.
- Dredge chicken strips in flour, dip into buttermilk, then dredge in breadcrumb mixture.
- Place chicken strips in a container, cover and chill for 1 hour.
- Arrange strips on a baking sheet coated with non-stick cooking spray.
- Coat the strips with cooking spray.
- Bake for 15-20 minutes at 400 °F (200 °C).
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 Fried Chicken Strips 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
- 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 Fried Chicken Strips 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 Fried Chicken Strips recipe is designed to be PCOS-friendly. At 212 calories per serving with 19.22g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 18 minutes and cook time is 20 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 212 calories, 19.22g protein (36%), 27.53g carbs, 2.6g fat. Plus 2.6g 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 212 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 3 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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