Dinner: Chicken Divan Egg Noodle Casserole

This recipe includes superfoods such as:

Broccoli, Chicken Breast

Health benefits of Chicken Divan Egg Noodle Casserole

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

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.

Ingredients

1 generous bundle broccolini, trimmed and cut into 2-inch pieces or 1 small head broccoli, trimmed and cut into small, thin stalks and florets
Salt
2 pieces boneless, skinless chicken breast, fat removed
1 medium onion
2 fresh bay leaves
1 pound extra-wide egg noodles
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
3 tablespoons butter
2 rounded tablespoons flour
2 cups whole milk
Freshly ground black pepper
Freshly grated nutmeg
A few sprigs fresh thyme, leaves removed and chopped
2 egg yolks
1 cup white or whole wheat panko (Japanese) bread crumbs
1 cup shredded Gruyere cheese
1/2 cup shredded Parmigiano-Reggiano cheese
A handful fresh flat-leaf parsley, finely chopped

Instructions

Place a large pot of water on to boil for egg noodles and broccolini. Salt the water and cook the broccolini until tender. Remove to a plate. When the broccolini is cool enough to handle chop it into bite-size pieces.
Place the chicken in a few inches of water with a peeled quartered onion and a couple of bay leaves. Bring the water to a low boil then reduce the heat to a simmer and gently poach the chicken 10 to 12 minutes.
Meanwhile, heat the extra-virgin olive oil in skillet over medium heat and saute the onions and garlic until tender, 8 to 10 minutes. Add the broccolini to the pan and season with salt and pepper. Turn the heat off pan.
While the onions cook, heat the butter in a medium saucepot over medium heat, whisk in flour 1 minute then whisk in the milk and season with salt, pepper, freshly grated nutmeg, and thyme. Thicken 5 minutes then whisk in a little of the sauce to the egg yolks to combine, then add the egg yolks back to the sauce and whisk to combine, turn heat down to the lowest setting.
Cook's Note: If sauce becomes too thick, add a splash of chicken poaching liquid and turn off the heat.
Shred the poached chicken with forks or dice poached chicken into small, bite-size pieces.
Preheat the broiler.
To the large pot of boiling water, add the egg noodles. Cook the noodles according to package directions for al dente. Drain the noodles very well and add them back to the hot pot. Stir in the broccolini, chicken, and sauce, and then transfer to a casserole dish. Place the casserole in the middle of the oven and broil 3 to 5 minutes until bubbly and brown. Cool and store for make-ahead meal.
To serve the casserole, heat the oven to 375 degrees F. Mix together the panko, Gruyere, Parm, and parsley. Place the casserole on a baking sheet in upper half of the oven and bake 30 minutes, add the topping and bake 15 to 20 minutes more, or until brown and crispy on top.