PCOS Japanese Recipes: Lunch - Japanese Chicken Salad with Whole Wheat Bread - PCOS-Friendly Recipe

Prep: 15 min

Cook: 20 min

Servings: 2

Lunch

This PCOS Japanese Recipes: Lunch - Japanese Chicken Salad with Whole Wheat Bread is a PCOS-friendly recipe with 350 calories, 28g protein, and 30g carbs per serving. Ready in 35 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

28g Protein

30g Carbs

12g Fat

This PCOS-friendly lunch recipe includes a grocery list of chicken breasts, olive oil, lettuce, carrots, cucumber, low-sodium soy sauce, rice vinegar, sesame oil, whole wheat bread, and sesame seeds. The Glycemic Index (GI) for whole wheat bread is 51, which is considered low.

Ingredients

2 boneless skinless chicken breasts
1 tablespoon olive oil
1 cup shredded lettuce
1/2 cup shredded carrots
1/2 cucumber sliced
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
4 slices of whole wheat bread
1 tablespoon sesame seeds

Instructions

Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook until no longer pink in the center.
In a large bowl, combine the shredded lettuce, carrots, and cucumber.
In a small bowl, whisk together the soy sauce, rice vinegar, and sesame oil to create the dressing.
Slice the cooked chicken and add it to the salad. Pour the dressing over the salad and toss to combine.
Serve the salad with whole wheat bread and sprinkle with sesame seeds.

This PCOS-friendly Japanese chicken salad with whole wheat bread is a balanced meal that provides essential nutrients for managing PCOS. The protein from the chicken helps to keep you feeling full, while the whole wheat bread, a low GI food, helps to regulate blood sugar levels. The salad is rich in fiber, which aids in digestion and helps to control blood sugar. The dressing, made with olive oil, is a good source of monounsaturated fats, which can help to improve insulin resistance. This recipe is quick and easy to prepare, making it perfect for a weekday lunch.

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Frequently Asked Questions

Is PCOS Japanese Recipes: Lunch - Japanese Chicken Salad with Whole Wheat Bread good for PCOS?

Yes, this PCOS Japanese Recipes: Lunch - Japanese Chicken Salad with Whole Wheat Bread recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Japanese Recipes: Lunch - Japanese Chicken Salad with Whole Wheat Bread?

This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 28g protein (32%), 30g carbs, 12g fat. Plus 6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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

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