Chinese Poached Chicken Breasts with Star Anise - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 1/2 cups canned low-sodium chicken broth or homemade stock
- 2 carrots, cut diagonally into 1/2-inch slices
- 6 scallions including green tops, 5 cut into 4-inch lengths, 1 chopped
- 6 1/2-inch slices peeled fresh ginger, smashed, plus 2 tablespoons minced fresh ginger
- 4 cloves garlic, smashed
- 1/4 cup brown sugar, preferably dark
- 1/4 cup soy sauce
- 5 whole star anise
- 3 cinnamon sticks
- 6 black peppercorns
- 1/4 teaspoon salt
- 1/4 cup dry sherry
- 4 boneless, skinless chicken breasts (about 1 1/3 pounds in all)
Instructions
- In a large saucepan, combine the broth, carrots, the 5 scallions, the smashed ginger, the garlic, brown sugar, soy sauce, star anise, cinnamon sticks, peppercorns, and salt. Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes.
- Add the sherry and chicken and bring back to a simmer over moderately low heat, covered. Turn the chicken and simmer, covered, until the chicken is just done, about 5 minutes.
- With a slotted spoon, transfer the chicken, carrots, and star anise to large shallow bowls. Strain the broth and add the minced ginger and 2 tablespoons of the chopped scallion. Ladle the broth over the chicken and top with the remaining chopped scallion.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Chicken Breast.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Skinless...
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