Lunch: Chicken Sukiyaki

Recipe by Grace Parisi Sukiyaki is sometimes prepared tableside in restaurants; chefs stir-fry strips of beef, then add tofu and vegetables. Instead of beef, Grace Parisi opts to cook chicken breast with light tofu, mushrooms and spinach in a minimal amo

This recipe includes superfoods such as:

Chicken Breast, Spinach

Health benefits of Chicken Sukiyaki

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

1/4 c. low-sodium soy sauce
1 tsp. dashi powder
2 tsp. sugar
3 tbsp. canola oil
1 small onion
4 oz. shiitake mushrooms
salt
8 oz. light silken tofu
5 oz. baby spinach
1 lb. skinless, boneless chicken breasts
Steamed sushi rice

Instructions

In a medium saucepan, combine the soy sauce with the dashi powder, sugar and 3 cups of water and bring to a simmer. Cover and keep warm off the heat.
In a large nonstick skillet, heat 2 tablespoons of the oil. Add the onion and mushrooms, season with salt and cook over high heat until lightly browned, 5 to 6 minutes. Add the tofu and cook until lightly browned, about 1 minute. Add the spinach and cook just until wilted, about 30 seconds. Scrape the mixture onto a plate.
Heat the remaining 1 tablespoon of oil in the skillet. Add the chicken, season with salt and cook over high heat, stirring twice, until just white throughout, about 3 minutes. Return the vegetables and tofu to the skillet and cook, stirring, just until combined. Spoon the mixture into shallow bowls and add sushi rice. Ladle the broth on top and serve. Looking for more chicken recipes? Try our collections of chicken breast recipes, chicken casserole recipes, and recipes for leftover chicken.