Asian Chicken Stir Fry with Brown Rice - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups chopped broccoli
- 2 medium carrots
- 1 cup Chinese snow peas
- 1 small onion
- 2 tsps garlic
- 1 tsp ginger
- 1/4 cup sherry
- 1/4 cup soy sauce
- 2 tbsps olive oil
- 1 tbsp toasted sesame seed oil
- 2 cups chopped celery
- 4 1/2 cups brown rice cooked
- 1 tbsp cornstarch
- 3 boneless skinless chicken breasts
Instructions
- Make the brown rice according to directions. Chop all vegetables and chop the chicken into 1" cubes
- In a small bowl or cup, mix the sherry, soy sauce, and some water (as desired). Add the cornstarch and mix well. Set aside.
- Heat a tablespoon of olive oil in a hot wok or pan and cook the chicken with salt and pepper. Remove chicken and set aside.
- In the same pan, heat the other tablespoon of olive oil and cook the onion, then the garlic and ginger, and then add in all the vegetables, stirring often.
- When vegetables are tender-crisp, reduce heat and add back chicken and add in sauce.
- Cook until sauce thickens and coats all vegetables and chicken (just a few minutes).
- After cooking, but before serving, drizzle with sesame seed oil if desired. Serve over rice.
- Note: dish can be made more low-fat by removing some of the oils. You can also try adding nuts or other vegetables.
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 Asian Chicken Stir Fry with 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
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
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 Asian Chicken Stir Fry with 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: Broccoli, Chicken Breast, Brown Rice.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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