Chicken Roulade with Olives and Simple Preserved Lemons Recipe | MyRecipes - PCOS-Friendly Recipe

Servings: 4

Lunch

This Chicken Roulade with Olives and Simple Preserved Lemons Recipe | MyRecipes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Jaime Harder, MA, RD You'll need to start two weeks in advance to make these preserved lemons, but purchased preserved lemons are a good substitute for these homemade ones. The tasty olives and olive oil boost the monounsaturated fats. Skinless

Ingredients

1/3 cup dry breadcrumbs
6 tablespoons capers, rinsed, drained, and divided
1 tablespoon chopped Simple Preserved Lemons
12 pitted ripe olives, drained and divided
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons olive oil
2 cups chopped onion (about 1 medium)
1/2 cup dry white wine
1 cup water
1 cup fat-free, less-sodium chicken broth
2 tablespoons fresh lemon juice
1/2 cup golden raisins
1/4 teaspoon ground turmeric

Instructions

Combine breadcrumbs, 1/4 cup capers, 1 tablespoon Simple Preserved Lemons, 6 olives, and garlic in a food processor or blender, and pulse 10 times or until the mixture is coarsely chopped.
Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Divide breadcrumb mixture into 4 equal portions; spread 1 portion on each breast half, leaving a 1/4-inch border around outside edges. Roll up each breast half, jelly-roll fashion, starting with short side. Secure with wooden picks or twine.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes, browning on all sides. Remove chicken from pan; keep warm. Add onion to pan; sauté 2 minutes or until browned. Add wine; cook until reduced to 1/4 cup (about 1 minute), stirring often. Add remaining 2 tablespoons capers, 1 cup water, broth, juice, raisins, and turmeric. Quarter the remaining 6 olives. Add to pan; bring to a boil. Add chicken to pan; cover, reduce heat, and simmer 20 minutes, turning chicken after 10 minutes. Serve chicken with sauce.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon.

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Frequently Asked Questions

Is Chicken Roulade with Olives and Simple Preserved Lemons Recipe | MyRecipes good for PCOS?

Yes, this Chicken Roulade with Olives and Simple Preserved Lemons Recipe | MyRecipes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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