Lunch: Penne with Fresh Tomato Sauce, Asparagus and Grilled Chicken

This recipe includes superfoods such as:

Chicken Breast, Asparagus, Brown Rice

Health benefits of Penne with Fresh Tomato Sauce, Asparagus and Grilled Chicken

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.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

4 pounds tomatoes
1 1/2 pounds precooked chicken-apple sausage
2 tablespoons extra-virgin olive oil, plus more for oiling the grill grates
1 small yellow onion, diced
3 cloves garlic, chopped
2 pounds asparagus, trimmed and cut into 1/2-inch pieces
2 tablespoons chopped fresh Italian parsley, plus more for garnish
Salt and ground black pepper
Six 6-ounce boneless skinless chicken breast halves
Onion and garlic powders, for sprinkling
1 1/2 pounds brown rice penne pasta

Instructions

Slice the tomatoes in half. Working over a bowl, squeeze each half with your hands until most of the juices and seeds are removed (discard the juice and seeds). Dice the tomatoes and set aside. Thinly slice the sausage and set aside. In a 3-quart skillet, heat the oil over medium heat. When the oil begins to smoke, add the sausage, onion and garlic and cook until slightly browned, 4 to 6 minutes. Add the tomatoes and asparagus and cook until the asparagus is tender, 6 to 8 minutes. Add the chopped parsley and season with salt and pepper. Meanwhile, place a large grill pan on 2 burners over medium-high heat, or preheat an outdoor gas or charcoal grill. Lightly oil the pan or grill grates. Sprinkle each chicken breast with the onion and garlic powder and salt and pepper to taste. Grill the chicken until cooked through, 4 to 5 minutes per side. Transfer to a plate and keep warm. Cook the pasta in a large pot of boiling, salted water until al dente, 9 to 10 minutes. Drain and add the pasta to the sauce; toss well and divide among 8 bowls. Slice the chicken breasts and divide them among the bowls. Garnish with additional parsley and serve immediately.
NotesA viewer or guest of the show, who may not be a professional cook, provided this recipe. Cooking Channel has not tested it for home use and therefore cannot make any representation as to the results.

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