Roasted Broccoli and Chicken Bake - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 c. pearl barley
- 3 c. lower-sodium chicken broth
- 2 tbsp. olive oil
- 1 lb. skinless, boneless chicken breast halves
- Pepper
- 1 large carrot
- 1 small onion
- 2 tsp. fresh thyme leaves
- 2 clove garlic
- 8 oz. mushrooms
- 1/4 c. water
- 6 c. broccoli florets
Instructions
- Preheat oven to 400 degrees F.
- In large microwave-safe bowl, stir together barley and broth. Cover with vented plastic wrap; microwave on high 20 to 25 minutes or until most of liquid is absorbed, stirring once.
- Meanwhile, in 12-inch skillet, heat 1 tablespoon oil on medium-high. Add chicken; sprinkle with 1/4 teaspoon each salt and pepper. Cook 4 minutes or until golden, stirring once. With slotted spoon, transfer chicken to bowl.
- To skillet, add carrot, onion, and thyme; cook 3 minutes, stirring. Add garlic; cook 30 seconds, stirring, then add mushrooms and water, scraping up browned bits. Cook 2 minutes; remove from heat. Stir in chicken and barley; transfer to shallow 3-quart baking dish.
- Toss broccoli with 1/8 teaspoon salt and remaining oil; arrange on top of barley mixture. Bake 20 to 25 minutes or until broccoli is tender.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Broccoli, Chicken Breast.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially...
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