This Southern-Spiced Deep-Fried Game Hen is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Remove any visible fat from the birds, rinse under cold water, and pat dry. Combine the buttermilk, onion, garlic, four thyme sprigs, and pepper sauce together in a large bowl. Add the hens, turning to coat. Cover and marinate in the refrigerator for 6 to 12 hours.
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Heat oil in a 4-quart Dutch oven fitted with a deep-fat thermometer over medium-high heat to 350 degrees F. Remove hens from the marinade and pat dry with paper toweling. Place 1 garlic clove and remaining thyme sprigs in each hen's cavity, tie the legs together with kitchen twine, and sprinkle hens with salt.
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Whisk the flour and cayenne together in a medium bowl. Dredge hens in flour mixture, patting off excess flour. Fry 1 at a time for 10 minutes until crispy and golden brown and cooked through. (An instant-read thermometer should register 170 degrees F when inserted into the thigh meat.) Drain on wire rack and let rest for 10 minutes. Serve warm.
Why this Southern-Spiced Deep-Fried Game Hen works for PCOS
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Southern-Spiced Deep-Fried Game Hen that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this Southern-Spiced Deep-Fried Game Hen recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. 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 2 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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