Lemon Chicken Teriyaki Rice Bowl - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup long-grain brown rice
- 2 tablespoons lower-sodium soy sauce
- 1/2 teaspoon cornstarch
- 2 tablespoons dark brown sugar
- 4 teaspoons mirin (sweet rice wine)
- 2 teaspoons fresh lemon juice
- 3 (6-ounce) skinless, boneless chicken breast halves
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 teaspoons canola oil
- 1 pound Broccolini, trimmed
Instructions
- Preheat oven to 400 °. Cook brown rice according to directions. Combine soy sauce and cornstarch in a small saucepan, stirring with a whisk. Add brown sugar, mirin, and lemon juice; bring to a boil. Cook 1 minute or until thickened. Sprinkle chicken with salt and pepper. Heat a large ovenproof skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; cook 4 minutes. Turn; drizzle 1 tablespoon soy sauce mixture over chicken. Place pan in oven; bake at 400 ° for 8 minutes or until done. Place chicken on a cutting board; let stand 5 minutes. Cut chicken into slices. Bring a large saucepan of water to a boil. Add Broccolini; cook 3 minutes or until crisp-tender. Drain. Place 1/2 cup rice in each of 4 bowls; top each serving with 4 ounces chicken and 4 ounces Broccolini. Drizzle about 1 tablespoon remaining soy sauce mixture over each serving.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Chicken Breast, Lemon, Brown Rice.
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 insul...
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