African Cuisine and PCOS: Traditional Benefits
Discover how African cuisine's traditional ingredients and cooking methods can support PCOS management through nutrient-rich foods and balanced meals.
Dinner: Easy Meal Prep PCOS Dinner - Cauliflower Rice and Chicken Bowl
This recipe includes a grocery list of cauliflower, chicken breasts, olive oil, salt, pepper, garlic powder, onion powder, bell peppers, zucchini, and onions. The cauliflower (GI: 15) and chicken are low in glycemic index, making this meal ideal for those with PCOS.
This PCOS-friendly dinner is not only easy to prepare, but also packed with nutrients beneficial for PCOS. The cauliflower provides a low GI alternative to rice, helping to manage blood sugar levels. The chicken is a great source of lean protein, which can aid in weight management. The vegetables add fiber, which can help with digestion and satiety. This meal is designed to empower you with the knowledge and control to manage your PCOS through diet.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
This recipe includes superfoods such as:
Ingredients
1 large head of cauliflower (or 4 cups pre-made cauliflower rice), 2 chicken breasts, 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1 cup of chopped bell peppers, 1 cup of chopped zucchini, 1/2 cup of chopped onions
Instructions
1. Preheat your oven to 375°F (190°C). 2. Season the chicken breasts with salt, pepper, garlic powder, and onion powder. 3. Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side, or until cooked through. 4. While the chicken is cooking, chop the cauliflower into florets and pulse in a food processor until it resembles rice. 5. In a separate pan, sauté the cauliflower rice, bell peppers, zucchini, and onions for 5-7 minutes, or until tender. 6. Once the chicken is cooked, let it rest for a few minutes before slicing. 7. Divide the cauliflower rice and vegetables between two bowls, top with sliced chicken, and serve.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 20 g | ||
| Protein 30 g | ||
| Omega 3 0.30 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 4.00 mg | ||
| Iron 2 mg | ||
| Calcium 80 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 6 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 400 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 7 g | ||
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