Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Lunch: Lemon & Rosemary Roasted Chicken Thighs
This recipe includes superfoods such as:
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7 Skinless, Boneless Chicken Thigh
1 Tbsp. Minced Garlic
3 Tbsp. Olive Oil
2 Large Lemons
2 Tbsp. Fresh Thyme
3 tsp. Kosher Salt
1 1/2 tsp. Dried Rosemary
1 1/2 tsp. Dried Ground Sage
1/2 tsp. Ground Black Pepper
Instructions
1. You’ll need a mortar and pestle for this recipe. You CAN do this in a food processor, if need be. Add your garlic to the mortar.
2. Add 2 tsp. salt to your mortar. This will act as a gentle abrasive to break down the garlic.
3. Grind your garlic and salt together until a coarse paste is formed.
4. Once your paste it formed it’s time to add the oil. Slowly drizzle it about 1 tsp. at a time while grinding everything together. When you have ground it together, add more oil.
5. Repeat the grinding process until a smooth paste is formed. This is called an allioli.
6. Get your chicken ready, trim off excess grit, but keep the fat on the thighs.
7. Dry off your chicken with some paper towels.
8. Add your chicken to a Ziploc bag, trying to not overlap the chicken too much.
9. Add your garlic allioli to the Ziploc bag, trying to spread it on the chicken as much as possible.
10. Using your hands, apply pressure to the chicken and rub the garlic allioli into the chicken as best as you can.
11. Marinate the chicken for anywhere from 2 to 10 hours.
12. Once your chicken is marinated, take it out of the fridge and preheat your oven to 425F.
13. Slice 2 lemons up thin and create a layer of the sliced lemons on the bottom of a baking pan.
14. Put your chicken on the top of the lemons, pouring any remaining allioli from the bag on top.
15. Remove your thyme leaves from the stem. You want about 2 Tbsp. fresh thyme.
16. Sprinkle the thyme, rosemary, sage, pepper and remaining salt on top of the chicken. Rub it gently into the chicken.
17. Put your chicken into the oven for 25-30 minutes, or until the juices run clear.
18. Remove the chicken from the baking pan and put it in some foil to retain heat.
19. Add all of the pan drippings to a sauce pan.
20. Make sure that all of the juice is in the sauce pan, you can use a spoon to gently push any excess juice out of the lemons.
21. Bring your sauce to a boil, while stirring continuously.
22. Once the sauce is at a boil, turn the head to medium-low (or low, depending on your stove) while continuously mixing it.
23. Let the sauce reduce until it’s a bit thick. Spoon this over your chicken and serve!
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Serving Size: 3
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 1178 kcal | ||
| Fat 81 g | ||
| Carbohydrate 13 g | ||
| Protein 94 g | ||
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