Lunch: Chicken a la King

This recipe includes superfoods such as:

Chicken Breast, Asparagus

Health benefits of Chicken a la King

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.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

3 ribs celery, thinly sliced on bias
1 large onion, finely chopped
2 carrots, thinly sliced on bias
1 fresh bay leaf
Salt and pepper
1/2 red bell pepper, thinly sliced into strips
3 tablespoons butter
3 heaping tablespoons all-purpose flour
1/2 cup white wine
2 1/2 cups chicken stock
1/2 cup heavy cream
4 boneless, skinless chicken breasts, cut into bite-size pieces
1/2 pound thin asparagus, cut into 1-inch pieces on a long angle
1 cup frozen peas
2 tablespoons fresh tarragon, chopped
2 packages (4 to 6 each) puff-pastry shells
1 can fried thin Chinese noodles (or leftovers from your last Chinese takeout)
2 tablespoons chives, finely chopped

Instructions

Place a large, deep-sided skillet over medium-high heat with EVOO, 2 turns of the pan. Add the celery, onions, carrots and bay leaf and season with a little salt and pepper. Cook, stirring frequently, for about 7 to 8 minutes. Add the red bell pepper and continue to cook for an additional 2 to 3 minutes. Scoot the veggies over to the sides and add the butter to the center of the skillet. Once the butter has melted, add the flour and cook for about 1 minute. Whisk in the white wine, chicken stock and cream. Bring the liquids up to a simmer, then add the chicken pieces. Bring back up to a simmer and add the asparagus. Simmer the mixture until the chicken is cooked through and the asparagus is tender, about 10 to 12 minutes more. Cool and store for a make-ahead meal. Reheat over medium heat.
To serve: Add the peas and tarragon to the a la King mixture and stir to combine. Adjust seasoning.
Preheat the oven according to package directions for the puff-pastry shells. Arrange the shells on a nonstick baking sheet, then place in oven. Bake until golden, remove from oven and let cool.
Serve mixture filling and spilling over the pastry cups, 2 per person. Garnish each dish with noodles and chives.