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PCOS Brazilian Recipes: Dinner - Brazilian Chicken with Brown Rice - PCOS-Friendly Recipe

PCOS Brazilian Recipes: Dinner - Brazilian Chicken with Brown Rice
Prep: 15 min
Cook: 60 min
Servings: 2
Dinner

This PCOS Brazilian Recipes: Dinner - Brazilian Chicken with Brown Rice is a PCOS-friendly recipe with 550 calories, 30g protein, and 50g carbs per serving. Ready in 75 minutes. High in fiber (4g), which supports insulin sensitivity.

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

  1. Rinse the brown rice under cold water until the water runs clear.
  2. In a pot, bring the water to a boil. Add the rice, reduce the heat to low, cover and cook for 45 minutes.
  3. While the rice is cooking, chop the onion, garlic, bell pepper, and tomatoes.
  4. Heat the olive oil in a pan over medium heat. Add the onion and garlic and sauté until golden.
  5. Add the chicken breasts to the pan and cook until no longer pink in the middle.
  6. Add the bell pepper and tomatoes to the pan and cook for another 5 minutes.
  7. Season with salt and pepper to taste.
  8. Once the rice is cooked, fluff it with a fork.
  9. 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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Frequently Asked Questions

Yes, this PCOS Brazilian Recipes: Dinner - Brazilian Chicken with Brown Rice recipe is designed to be PCOS-friendly. At 550 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.

This recipe takes about 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 550 calories, 30g protein (22%), 50g carbs, 20g fat. Plus 4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Yes, this recipe works well as a PCOS-friendly Dinner. At 550 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

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.

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