Keto Bites: General Tso’s Chicken - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Egg is provide complete protein with all essential amino acids. Olive oil is a key Mediterranean diet ingredient rich in polyphenols.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- CHICKEN
- 6-7 Small Chicken Breasts
- 3/4 Cup Crushed Pork Rinds
- 1/3 Cup Almond Flour
- 2 Large Eggs
- 2 Tbsp. Olive Oil
- 1 Tbsp. Coconut Oil
- SAUCE
- 1/4 Cup Chicken Broth
- 3 Tbsp. Rice Vinegar
- 2 1/2 Tbsp. Soy Sauce
- 2 Tbsp. Reduced Sugar Ketchup
- 2 Tbsp. Erythritol
- 2 tsp. Sesame Oil
- 1 tsp. Hoisen Sauce
- 1 tsp. Red Chili Paste
- 1 tsp. Red Chili Flakes
- 1 tsp. Garlic Powder
- 1/2 tsp. Minced Ginger
- 1/4 tsp. Xanthan Gum
- Garnish with chives, red chili pepper flakes, or red chili peppers.
Instructions
- Preheat oven to 325F.
- Place about half a bag of pork rinds in the food processor.
- Pulse them until they are a fine and ground powder.
- Remove the pork rind dust from the food processor and put it in a bowl. Add your almond flour and mix it well.
- In a separate bowl, scramble 2 eggs for dipping the chicken in.
- Clean off your chicken breasts, getting rid of any fatty or gritty parts.
- Cube your chicken breasts, trying to be as uniform as possible.
- Now get your station ready.
- Dip the chicken into the egg, dip it into the pork rids and almond flour, and then put them off to the side to get them ready for frying.
- In a pan, heat up 1 Tbsp. Olive Oil and 1 Tbsp. Coconut Oil. Once it is hot, add your chicken to fry.
- Continue frying them, flipping them over when needed to create a crust. You don’t want to cook them all the way through here because we’ll be cooking them in the oven later.
- Once they are finished frying, transfer them to a baking tray. I do about 2-3 batches of frying before I’m finished. Overcrowding the pan will allow too much of the oil to be soaked up and create a soggy texture. Add more oil to the pan as needed.
- Let’s get started on the sauce. Add all of the ingredients into a bowl.
- Mix it well until thoroughly combined. It should have a dark red color to it.
- Cover your fried chicken cubes in the sauce.
- Mix the sauce and the chicken well, but being careful – you don’t want the batter to peel off.
- Put the chicken in the oven for 60 minutes. Every 15 minutes you’ll be taking it out to flip the chicken.
- After 15 minutes there should not be much change, stir the chicken and make sure every piece has sauce.
- After 30 minutes you can see that the sauce has started to thicken. Continue to mix the sauce and the chicken, flipping the chicken pieces of needed.
- After 45 minutes you see that it’s almost done. Flip the chicken and cook another 15 minutes.
- After the one hour is up, the sauce has become thick and rich. Serve as you see it now, without mixing it, to give a nice sauce crust on the chicken.
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 Keto Bites: General Tso’s Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Keto Bites: General Tso’s Chicken 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.
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