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Lunch: PCOS Japanese Recipes: Lunch - Japanese Chicken Salad with Whole Wheat Bread
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.
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.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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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
1. Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook until no longer pink in the center. 2. In a large bowl, combine the shredded lettuce, carrots, and cucumber. 3. In a small bowl, whisk together the soy sauce, rice vinegar, and sesame oil to create the dressing. 4. Slice the cooked chicken and add it to the salad. Pour the dressing over the salad and toss to combine. 5. Serve the salad with whole wheat bread and sprinkle with sesame seeds.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 12 g | ||
| Carbohydrate 30 g | ||
| Protein 28 g | ||
| Omega 3 0.30 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 0.50 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Cholesterol 65 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 450 mg | ||
| Sugar 5 g | ||
| Potassium 600 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 6 g | ||
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