PCOS Meal Planner › Recipes

PCOS Korean Recipes: Dinner - Korean Chicken with Brown Rice - PCOS-Friendly Recipe

PCOS Korean Recipes: Dinner - Korean Chicken with Brown Rice
Prep: 40 min
Cook: 20 min
Servings: 2
Dinner

This PCOS Korean Recipes: Dinner - Korean Chicken with Brown Rice is a PCOS-friendly recipe with 550 calories, 40g protein, and 50g carbs per serving. Ready in 60 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

550 Calories
40g Protein
50g Carbs
20g Fat
Grocery list: Chicken breasts, brown rice, soy sauce, sesame oil, honey, garlic, ginger, green onion, sesame seeds, broccoli, bell peppers. GI: Brown rice (50), Broccoli (15), Bell peppers (15).

Ingredients

  • 2 chicken breasts (500g)
  • 1 cup brown rice (200g)
  • 2 tablespoons soy sauce (30ml)
  • 1 tablespoon sesame oil (15ml)
  • 1 tablespoon honey (21g)
  • 2 cloves garlic
  • 1 inch ginger
  • 1 green onion
  • 1 tablespoon sesame seeds (9g)
  • 1/2 cup broccoli (78g)
  • 1/2 cup bell peppers (75g)

Instructions

  1. Cook the brown rice according to package instructions.
  2. Marinate the chicken in soy sauce, sesame oil, honey, minced garlic, and grated ginger for 30 minutes.
  3. Heat a pan and cook the chicken until done.
  4. Stir-fry the broccoli and bell peppers.
  5. Serve the chicken over the brown rice, topped with the stir-fried vegetables, sliced green onion, and sesame seeds.
This Korean-inspired chicken dish is not only delicious but also packed with nutrients beneficial for PCOS. The brown rice is a low GI carbohydrate that helps regulate blood sugar levels. The chicken provides lean protein, while the vegetables add fiber and vitamins. The sesame seeds are a good source of magnesium, which has been shown to improve insulin resistance. Enjoy this balanced meal that supports your PCOS management.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Brown Rice, Broccoli.

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. 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 br...

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

1
Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule
3
Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in
Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Yes, this PCOS Korean Recipes: Dinner - Korean Chicken with Brown Rice recipe is designed to be PCOS-friendly. At 550 calories per serving with 40g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

This recipe takes about 60 minutes total. Prep time is 40 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 550 calories, 40g protein (29%), 50g carbs, 20g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Yes, this recipe works well as a PCOS-friendly Dinner. At 550 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Hormone Balance: Tallow-Roasted Saw Palmetto Vegetables PCOS Blood Sugar Control: Tallow-Roasted Fenugreek Vegetables PCOS Metabolic Health: Tallow-Roasted CoQ10-Rich Proteins PCOS Gut Health: Tallow-Roasted Kimchi Vegetables PCOS Gut Support: Tallow-Roasted Probiotic Vegetables PCOS Metabolic Health: Tallow-Seared Bison
Browse All Dinner Recipes

Check the Ingredients

Want to know if a specific ingredient is good for PCOS? Check it instantly.

Open the PCOS Food Checker

PCOS Nutrition Guides

HMR Program for PCOS - Pros and Cons WW (Weight Watchers) diet for PCOS - Pros and Cons PCOS and Sauces: Condiment Guide for Better Blood Sugar More PCOS Articles...

More PCOS-Friendly Recipes

Tonjiru Recipe - Japanese Cooking 101 Katsudon Recipe - Japanese Cooking 101 Bento Lunch Menu 2 - Japanese Cooking 101 Yakitomorokoshi (Grilled Corn) Recipe - Japanese Cooking 101 Sweet Mochi Recipe - Japanese Cooking 101 Browse All Recipes...