Satay Ayam - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp garlic sauce
- 2 tsps fresh ginger
- 1/2 tsp crushed red pepper sauce
- 450 g chicken meat
- 1 tsp lime peel
- 2 wedges yield lime juice
- 2 cloves garlic, minced
- 2 tbsps peanut butter
- 4 tsps low sodium soy sauce
- 7 tsps packed brown sugar
Instructions
- Soak wooden skewers for minimum 30 minutes in cold water.
- To prepare saté, combine chicken with 3 teaspoons of light brown sugar, 2 ½ teaspoons of soy sauce, fresh ground ginger, lime rind, ¼ teaspoon crushed red pepper, garlic, in a medium bowl. Let stand 10 minutes.
- To prepare sauce, combine 4 teaspoons of light brown sugar, 1 ½ tsp teaspoons of soy sauce, lime juice, ¼ teaspoon of crushed red pepper, garlic clove and peanut butter in a medium bowl, stirring until sugar dissolves.
- Thread chicken onto each of 8 (8") skewers.
- Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done.
- Serve chicken with sauce.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Satay Ayam contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Satay Ayam can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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