Chicken in Liptauer Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 tbsps butter
- 1/2 cup chopped onion
- 2 cloves garlic, crushed
- 1 can anchovies
- 1/2 tsp or 1 packet dry mustard
- 1 1/2 tsps paprika
- 2 lbs chicken meat
- 1/2 cup water
- 3 oz cream cheese, cut into chunks
Instructions
- Pre-heat oven to 425 °F (210 °C).
- In sauce pan, melt butter on medium-high heat. If using mustard seeds; add now and cook until they start to crack.
- Stir in onion, garlic, anchovies dry mustard (if not using seeds) and one teaspoon of paprika. Cook until the anchovies break apart and become a slurry. Remove from heat.
- Arrange chicken in oven proof pan and brush chicken with anchovy mixture.
- Cover pan with foil and bake 20 minutes. Remove foil, baste chicken with drippings and bake uncovered for 25 minutes or until chicken is browned and tender.
- Remove chicken to platter and keep warm.
- Skim all but 2 tablespoons of fat from drippings in pan. Into drippings, stir water, cream cheese and 1/2 teaspoon of paprika.
- Cook over medium heat , stirring until sauce is smooth. Pour sauce over chicken and serve.
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 in Liptauer 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
- 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 in Liptauer 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.
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