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Lunch: PCOS Low GI Peruvian Recipes: Lunch - Low GI Peruvian Soup
This Low GI Peruvian Soup is a PCOS-friendly meal that's easy to prepare and packed with nutrients. The grocery list includes quinoa, chicken broth, chicken breast, onion, garlic, carrot, bell pepper, olive oil, and salt and pepper. Quinoa has a low GI, which is beneficial for maintaining stable blood sugar levels.
This Low GI Peruvian Soup is a perfect lunch option for those with PCOS. It's rich in protein from the chicken and quinoa, which can help keep you feeling full and satisfied. The quinoa also provides a good source of fiber and has a low glycemic index, helping to prevent spikes in blood sugar. The vegetables add a variety of vitamins and minerals, including vitamin C and potassium. This recipe is quick and easy to prepare, providing a sense of empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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1 cup of quinoa (170g), 2 cups of chicken broth (480ml), 1 boneless, skinless chicken breast (170g), 1 medium onion (110g), 2 cloves of garlic (6g), 1 medium carrot (61g), 1 medium bell pepper (119g), 1 tablespoon of olive oil (14g), Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water. 2. Heat the olive oil in a pot over medium heat. 3. Add the onion, garlic, carrot, and bell pepper to the pot and sauté until the vegetables are tender. 4. Add the chicken breast to the pot and cook until it's no longer pink. 5. Add the chicken broth and quinoa to the pot and bring the mixture to a boil. 6. Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes, or until the quinoa is cooked. 7. Season the soup with salt and pepper to taste. 8. Serve the soup hot.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 300 kcal | ||
| Fat 10 g | ||
| Carbohydrate 30 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 8.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 50 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 700 mg | ||
| Sugar 4 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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