PCOS Meal Planner

Lunch: Chef John's Calabrian Chicken

Recipe by Chef John The flavors of Calabria, Italy, inspired this grilled chicken recipe.

Ingredients

2 Cornish game hens
1 cup white wine vinegar
1/2 cup vegetable oil
2 tablespoons fresh rosemary leaves
2 tablespoons fresh orange juice
4 cloves garlic, peeled
1 egg
1 tablespoon Calabrian hot chili sauce, or more to taste
2 teaspoons grated orange zest
1 1/2 teaspoons kosher salt
1 anchovy fillet

Instructions

Lay a game hen breast side-down on a work surface; use kitchen shears or a sharp knife to cut the backbone out of the game hen, cutting through each side of the bone from top to bottom. Remove the backbone. Use a sharp knife to slice through the cartilage of the breastbone. Flip game hen breast side-up, flatten bird lightly with your hands, and twist the wing tips underneath the wings. Repeat for remaining game hen.
Place white wine vinegar, vegetable oil, rosemary, orange juice, garlic, egg, Calabrian chili sauce, orange zest, kosher salt, and anchovy fillet into a blender. Pulse several times to combine; blend until marinade is smooth and creamy.
Place game hens into a resealable heavy plastic bag and pour in marinade. Squeeze out air, seal bag, and refrigerate at least 4 hours but preferably 8 hours to overnight.
Preheat grill for medium heat and lightly oil the grate.
Remove game hens from marinade, reserving marinade. Dry birds on paper towels. Season breast sides with salt.
Place game hens with breast sides down onto the preheated grill and cook until skin shows browned grill marks, about 5 minutes; rotate hens 45 degrees and grill 5 more minutes to make crosshatch grill marks.
Flip game hens onto their backs, brush with reserved marinade, and grill with the lid on for 5 minutes. Brush hens with more marinade. Repeat, cooking 5 minutes, then brushing with more marinade, until game hens are deep golden brown and an instant-read meat thermometer inserted into the thickest part of a thigh reads 160 degrees F, about 35 more minutes. Flip hens breast sides down, brush once more with marinade, and cook with lid closed until marinade has glazed onto chicken, about 5 more minutes.
Transfer hens to a serving platter, let rest for about 5 minutes, and serve.

Chef John's Calabrian Chicken

Nutrition Facts

Serving Size: 2

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Chef John's Calabrian Chicken"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet

Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.

The Truth About Carbs: Understanding Their Role in a PCOS-Friendly Diet

Discover the facts about carbohydrates and their impact on PCOS. Learn how to incorporate healthy carbs into your PCOS-friendly diet for optimal health.

How to Take Iron Supplements Without Getting Constipated

Learn effective strategies to prevent constipation when taking iron supplements, including tips on Sangobion usage and natural remedies.

Laser Hair Removal for PCOS: Effectiveness, Benefits, and Considerations

Explore laser hair removal as a solution for PCOS-related hirsutism. Learn about its effectiveness, benefits, and what to consider before treatment.

PCOS Diet Plan to Get Pregnant

Discover a PCOS-friendly diet plan to boost fertility and increase your chances of getting pregnant. Learn about nutrition for conception with PCOS.

Mediterranean diet for PCOS - Pros and Cons

Explore the benefits and potential drawbacks of the Mediterranean diet for managing PCOS symptoms. Learn how this eating plan can impact your health.

Best foods for PCOS-related leaky gut

Discover the top foods to heal leaky gut and manage PCOS symptoms. Learn how to improve gut health naturally.

The Gut-PCOS Connection: How a Low GI Diet Can Support Digestive Health

Discover how a low GI diet can improve gut health and manage PCOS symptoms. Learn about the gut-PCOS connection and practical tips for better digestive health.

How to reduce inflammation if you have PCOS

Discover effective strategies to reduce inflammation associated with PCOS and improve your overall health.