Spanish Style Brown Rice - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp chicken bouillon base
- 1 cup whole grain brown rice
- 2 cups water
- 1 1/4 cups diced tomatoes and green chilies
- 2 cloves garlic
- 2 tbsps butter
- 1/2 cup chopped onions
Instructions
- Over medium heat melt butter in a large and lightly toast rice for a few minutes. Add 2 crushed garlic cloves and continue to cook for another minute or two.
- Slowly stir in 2 cups of water with bouillon base added or use chicken stock/broth. Stir in tomatoes & chili peppers (like RoTel). Sprinkle sliced green onions on top. Cover.
- Reduce heat to lowest setting. Keep covered and allow to simmer slowly for 30 to 40 minutes (do not stir or remove lid during this time).
- After 30 minutes fluff rice with a fork. Allow to stay on stove uncovered to dry a little if needed.
- Produces 2 cups of rice.
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 Spanish Style Brown Rice contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 Spanish Style Brown Rice 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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