Dinner: PCOS Low GI Japanese Recipes: Dinner - Low GI Japanese Chicken

This recipe includes a grocery list of chicken breasts, brown rice, mixed vegetables, low-sodium soy sauce, sesame oil, ginger, and garlic. The Glycemic Index (GI) for brown rice is 50, which is considered low.

This PCOS-friendly recipe is designed to provide a balance of protein, healthy fats, and low GI carbohydrates to help manage insulin levels. The brown rice is a low GI carbohydrate, which can help to prevent spikes in blood sugar levels. The chicken provides a good source of protein, while the mixed vegetables provide a range of vitamins and minerals. This recipe is quick and easy to prepare, making it perfect for a weeknight dinner. The ingredients are also easily customizable, allowing you to add your favorite vegetables or switch out the chicken for another protein source.

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

This recipe includes superfoods such as:

Brown Rice

Ingredients

2 chicken breasts (500g), 1 cup of brown rice (200g), 2 cups of mixed vegetables (200g), 2 tablespoons of low-sodium soy sauce (30ml), 1 tablespoon of sesame oil (15ml), 1 tablespoon of ginger (6g), 2 cloves of garlic (6g)

Instructions

1. Cook the brown rice according to the package instructions. 2. While the rice is cooking, heat the sesame oil in a pan over medium heat. 3. Add the chicken breasts to the pan and cook for 5-7 minutes on each side, until cooked through. 4. Remove the chicken from the pan and set aside. 5. In the same pan, add the garlic and ginger and cook for 1-2 minutes. 6. Add the mixed vegetables and cook for 5-7 minutes, until tender. 7. Slice the cooked chicken and add it back to the pan with the vegetables. 8. Add the soy sauce and stir to combine. 9. Serve the chicken and vegetables over the cooked brown rice.

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