Tandoori Guinea Hen - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 tablespoons garam masala
- 2 tablespoons annatto seed
- 2 tablespoons cumin, ground
- 1 teaspoon coriander seed
- 1 teaspoon fennel seed
- 1 teaspoon ground turmeric
- 2 pieces star anise
- 1 cinnamon stick, crushed
- 1 cup yogurt
- 4 sprigs fresh cilantro, torn in half, plus more picked leaves for garnish
- Juice of 1 lemon
- Three 2 1/2-pound guinea hens, cut into 8 pieces
- Kosher salt and freshly ground pepper
- Grilled lemon slices, for garnish
Instructions
- Toast the garam masala, annatto seeds, cumin, coriander, fennel seed, turmeric, star anise and cinnamon in a medium saute pan over medium-low heat until fragrant. Transfer to a plate and let cool, and then grind to a smooth powder in a spice grinder.
- Combine the yogurt, cilantro and lemon juice in a large bowl and stir in the spice mix until combined. Gently toss the guinea hen pieces in the yogurt to coat evenly. Cover with plastic wrap and allow to marinate in the refrigerator at least 4 hours.
- Preheat the grill to high heat. Remove the hens from the marinade, scraping off excess with your fingers, and transfer to a baking sheet. Sprinkle with salt and pepper. Grill the hens until cooked to 165 degrees F, about 10 minutes, flipping after a few minutes and looking for grill marks as an indicator for doneness. Transfer to a serving plate and serve with grilled lemon slices and cilantro leaves for garnish.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons ca...
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