Spiced-Up Healthy Soup Recipe - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 medium onion, chopped
- 1/3 cup medium pearl barley
- 2 tablespoons canola oil
- 4 garlic cloves, minced
- 5 cans (14-1/2 ounces each) reduced-sodium chicken broth
- 2 boneless skinless chicken breast halves (4 ounces each)
- 1 cup dried lentils, rinsed
- 1 jar (16 ounces) picante sauce
- 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
- 1/2 cup minced fresh cilantro
- 8 cups chopped fresh spinach
Instructions
- In a Dutch oven, saute onion and barley in oil until onion is tender. Add garlic; cook 1 minute longer. Add the broth, chicken and lentils; bring to a boil. Reduce heat; cover and simmer for 15 minutes or until chicken is no longer pink. Remove chicken and set aside.
- Add the picante sauce, garbanzo beans and cilantro to soup; cover and simmer 10 minutes longer or until barley and lentils are tender.
- Shred chicken with two forks. Add spinach and chicken to soup. Simmer, uncovered, for 5 minutes or until spinach is wilted.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Chicken Breast, Spinach.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a pow...
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