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.
These Spicy Chicken Empanadas are a great meal option for women with PCOS. The chicken breast provides lean protein, which is essential for muscle maintenance and overall health. Bell peppers and tomatoes are rich in vitamins and antioxidants that support
These protein-heavy and nutrient-rich spicy chicken empanadas are perfect for a healthy and nutritious dinner, providing essential nutrients to support PCOS management and overall well-being.
This recipe includes superfoods such as:
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.
1 cup shredded cooked chicken breast
1/2 cup diced bell peppers (red and green)
1/4 cup diced onions
1/4 cup corn kernels
2 tbsp diced tomatoes
2 tbsp chopped cilantro
1/2 tbsp olive oil
1/2 tbsp chili powder
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
Salt and pepper to taste
1 package whole wheat empanada dough (enough for 4 small empanadas)
1 egg, beaten (for egg wash)
1. In a large bowl, combine the shredded chicken, bell peppers, onions, corn, tomatoes, and cilantro.
2. In a small bowl, mix the olive oil, chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper.
3. Pour the spice mixture over the chicken and vegetables, and toss to coat evenly.
4. Preheat the oven to 375°F (190°C).
5. Roll out the whole wheat empanada dough and cut into circles (about 4-6 inches in diameter).
6. Place a spoonful of the chicken mixture in the center of each dough circle.
7. Fold the dough over the filling to create a half-moon shape and press the edges to seal.
8. Brush the top of each empanada with the beaten egg.
9. Place the empanadas on a baking sheet lined with parchment paper.
10. Bake for 20-25 minutes, or until the empanadas are golden brown.
11. Serve hot and enjoy.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 350 kcal | ||
Fat 15 g | ||
Carbohydrate 40 g | ||
Protein 25 g | ||
Omega 3 1.50 g | ||
Chromium 0.50 mg | ||
Zinc 1.00 mg | ||
Vitamin D 0.50 mcg | ||
Magnesium 40.00 mg | ||
B Vitamins 15.00 mg | ||
Iron 3 mg | ||
Calcium 100 mg | ||
Cholesterol 80 mg | ||
Monounsaturated Fat 8 g | ||
Polyunsaturated Fat 3 g | ||
Saturated Fat 2 g | ||
Sodium 150 mg | ||
Sugar 5 g | ||
Potassium 500 mg | ||
Vitamin A 1500 mcg | ||
Vitamin C 20 mg | ||
Fiber 8 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.
Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!
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.
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.
Discover the facts about carbohydrates and their impact on PCOS. Learn how to incorporate healthy carbs into your PCOS-friendly diet for optimal health.
Learn effective strategies to prevent constipation when taking iron supplements, including tips on Sangobion usage and natural remedies.
Explore laser hair removal as a solution for PCOS-related hirsutism. Learn about its effectiveness, benefits, and what to consider before treatment.
Discover a PCOS-friendly diet plan to boost fertility and increase your chances of getting pregnant. Learn about nutrition for conception with PCOS.
Explore the benefits and potential drawbacks of the Mediterranean diet for managing PCOS symptoms. Learn how this eating plan can impact your health.
Discover the top foods to heal leaky gut and manage PCOS symptoms. Learn how to improve gut health naturally.
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.
Discover effective strategies to reduce inflammation associated with PCOS and improve your overall health.