Lunch: PCOS Lunch Ideas - Chicken and Broccoli Quinoa Bake

Grocery list: Quinoa, broccoli, chicken breasts, onion, garlic, low-fat cheese, low-sodium chicken broth, Greek yogurt, salt, and pepper. Quinoa (GI 53) is a great source of protein and fiber. Broccoli (GI 15) is rich in vitamins and minerals. Chicken provides lean protein.

This Chicken and Broccoli Quinoa Bake is a PCOS-friendly recipe that is not only delicious but also packed with nutrients beneficial for PCOS management. Quinoa is a great source of magnesium, which helps regulate blood sugar levels. Broccoli is high in fiber, helping to control insulin levels. Chicken provides lean protein, essential for maintaining a healthy weight. This meal is easy to prepare, offering a sense of empowerment and control over your diet.

Prep Time: 15 mins

Cook Time: 35 mins

Total Time: 50 mins

This recipe includes superfoods such as:

Quinoa

Health benefits of PCOS Lunch Ideas - Chicken and Broccoli Quinoa Bake

Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating insulin levels, which can help improve insulin sensitivity and reduce the risk of type 2 diabetes, a common concern for those with PCOS. Additionally, magnesium helps reduce inflammation, a critical factor in managing PCOS symptoms. By including quinoa in your diet, you can help lower inflammation and improve your body’s response to insulin. Quinoa is also rich in B vitamins, including folate and riboflavin, which are essential for energy production and the proper functioning of the nervous system. Folate is particularly important for women with PCOS who are trying to conceive, as it supports healthy fetal development and reduces the risk of birth defects. Moreover, the high fiber content in quinoa aids in digestion, helps regulate blood sugar levels, and can prevent the sudden spikes and crashes that can exacerbate PCOS symptoms. Many people wonder, "How do I incorporate quinoa into my diet?" Quinoa is incredibly versatile and can be used in a variety of dishes. It can be cooked and used as a base for salads, added to soups for extra texture and nutrients, or even made into breakfast porridge. Its mild flavor pairs well with both savory and sweet ingredients, making it easy to include in your daily meals. Another common question is, "Is quinoa difficult to prepare?" Fortunately, quinoa is quite simple to cook. Start by rinsing the grains under cold water to remove any bitterness. Then, combine one part quinoa with two parts water in a pot, bring to a boil, reduce the heat, and let it simmer for about 15 minutes until the water is absorbed and the grains are tender. Fluff with a fork, and it’s ready to serve. For those concerned about the environmental impact of their food choices, quinoa is a sustainable crop. It grows in diverse climates and requires minimal water compared to other grains, making it an eco-friendly option. In summary, quinoa is a nutrient-dense grain that offers numerous health benefits for individuals with PCOS. Its high magnesium content helps regulate insulin levels and reduce inflammation, while the B vitamins support energy production and nervous system health. The high fiber content aids digestion and helps maintain stable blood sugar levels. With its versatility and ease of preparation, quinoa is a fantastic addition to any diet focused on managing PCOS symptoms and supporting overall health.

Ingredients

1 cup quinoa (170g), 2 cups broccoli florets (200g), 2 chicken breasts (200g), 1 onion (150g), 2 cloves garlic, 1 cup low-fat cheese (100g), 1 cup low-sodium chicken broth (240ml), 1/2 cup Greek yogurt (120g), Salt and pepper to taste

Instructions

1. Preheat oven to 375F (190C). 2. Cook quinoa according to package instructions. 3. Saute onion and garlic until translucent. 4. Add chicken and cook until no longer pink. 5. Add broccoli and cook until tender. 6. In a large bowl, mix cooked quinoa, chicken, broccoli, cheese, chicken broth, Greek yogurt, salt, and pepper. 7. Transfer mixture to a baking dish and bake for 25 minutes or until golden brown.