Asian-style Chicken Salad - PCOS-Friendly Recipe
This Asian-style Chicken Salad is a PCOS-friendly recipe with 117 calories, 16.22g protein, and 12.44g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 slice, thin brown onion
- 8 oz chicken breast fillets
- 2 slices carrot
- 1 cup snow peas
- 1 medium red pepper
- 1 cup shredded chinese cabbage
- 3 tbsps chopped shallots
- 1/2 cup coriander leaves
- 2 wedges lime juice
- 1 tbsp fish sauce
- 3 tsps unpacked brown sugar
- 1 tbsp red chili
Instructions
- Place 4 cups water, onion and chicken in a saucepan over medium heat. Bring to the boil.
- Reduce heat to low and cook, covered, for 10 minutes or until cooked. Drain chicken and discard onion.
- Place carrot and snow peas in a bowl. Cover with boiling water.
- Set aside for 1 minute or until bright green and tender crisp. Refresh under cold running water.
- Shred chicken. Place chicken, carrot, snow peas, capsicum, wombok, shallot and coriander in a bowl.
- Combine lime juice, fish sauce, sugar and chili in a jar.
- Pour over salad and combine. Divide among serving bowls to 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 Asian-style Chicken Salad contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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-style Chicken Salad 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 Asian-style Chicken Salad recipe is designed to be PCOS-friendly. At 117 calories per serving with 16.22g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 117 calories, 16.22g protein (55%), 12.44g carbs, 1g fat. Plus 3g 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 Side Dish. At 117 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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