PCOS Brazilian Recipes: Dinner - Brazilian Chicken with Brown Rice - PCOS-Friendly Recipe
Nutrition per Serving
550
Calories
30g
Protein
50g
Carbs
20g
Fat
This recipe includes chicken, brown rice, and a variety of vegetables. The grocery list includes: chicken breasts, brown rice, onion, garlic, bell pepper, tomatoes, olive oil, salt, pepper, and parsley. The brown rice has a low GI, making it a good choice for PCOS.
Ingredients
- 2 boneless, skinless chicken breasts (500g)
- 1 cup of brown rice (200g)
- 2 cups of water (500ml)
- 1 onion
- 2 cloves of garlic
- 1 bell pepper
- 2 tomatoes
- 1 tablespoon of olive oil (15ml), salt and pepper to taste
- 1 tablespoon of chopped parsley (15g)
Instructions
- Rinse the brown rice under cold water until the water runs clear.
- In a pot, bring the water to a boil. Add the rice, reduce the heat to low, cover and cook for 45 minutes.
- While the rice is cooking, chop the onion, garlic, bell pepper, and tomatoes.
- Heat the olive oil in a pan over medium heat. Add the onion and garlic and sauté until golden.
- Add the chicken breasts to the pan and cook until no longer pink in the middle.
- Add the bell pepper and tomatoes to the pan and cook for another 5 minutes.
- Season with salt and pepper to taste.
- Once the rice is cooked, fluff it with a fork.
- Serve the chicken with the cooked rice and garnish with chopped parsley.
This PCOS-friendly recipe is rich in protein from the chicken and fiber from the brown rice and vegetables, which can help manage insulin levels. The brown rice has a low GI, which is beneficial for blood sugar control. The recipe also includes a variety of vitamins and minerals, such as vitamin C, potassium, and iron, which are important for overall health. This meal is quick and easy to prepare, providing a sense of empowerment and control over your diet.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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