Chicken and Broccoli in Mushroom Sauce - PCOS-Friendly Recipe
This Chicken and Broccoli in Mushroom Sauce is a PCOS-friendly recipe with 149 calories, 17.34g protein, and 14.88g carbs per serving. Ready in 37 minutes. High in fiber (2.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 10 oz broccoli
- 10 oz chicken breast
- 1 pat margarine
- 3 cups pieces or slices mushrooms
- 2 cups chicken stock
- 1/2 cup evaporated milk
- 2 medium green onions
- 1/2 oz parmesan cheese
- 0.12 tsp nutmeg
- 1/4 cup bread crumbs
- 2 tbsps parsley
- 1 tsp lemon peel
- 1/4 cup all purpose flour
Instructions
- Spray 9" square baking pan with oil spray.
- Steam broccoli spears until tender crisp. Plunge into ice water to stop cooking. Blot dry and arrange in baking pan.
- Spread chicken over broccoli in baking pan.
- Heat margarine in non-stick skillet over medium heat. Cook mushrooms covered for 7-9 minutes. Increase heat, uncover and cook for 1-2 minutes to evaporate liquid.
- Preheat oven to 375 °F (190 °C).
- Pour broth and milk in to medium sauce pan. Wisk in flour. Bring to boil over medium-high heat. Cook until thickened, 3-4 minutes. Stir occasionally.
- Combine green onion, parmesan, nutmeg and mushrooms. Pour over chicken in baking pan.
- Combine bread crumbs, parsley and lemon peel. Spread over casserole. Bake in oven for 25 minutes.
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 and Broccoli in Mushroom Sauce contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 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 Chicken and Broccoli in Mushroom 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Chicken Breast, Lemon.
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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Frequently Asked Questions
Yes, this Chicken and Broccoli in Mushroom Sauce recipe is designed to be PCOS-friendly. At 149 calories per serving with 17.34g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 37 minutes total. Prep time is 28 minutes and cook time is 9 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 149 calories, 17.34g protein (47%), 14.88g carbs, 2.4g fat. Plus 2.1g 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 149 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 6 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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