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

PCOS Korean Recipes: Lunch - Korean Chicken Salad with Whole Wheat Bread
Prep: 40 min
Cook: 20 min
Servings: 2
Lunch

This PCOS Korean Recipes: Lunch - Korean Chicken Salad with Whole Wheat Bread is a PCOS-friendly recipe with 450 calories, 35g protein, and 40g carbs per serving. Ready in 60 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
35g Protein
40g Carbs
12g Fat
This recipe includes a grocery list of chicken, sesame oil, soy sauce, gochujang, mixed salad greens, cucumber, carrot, whole wheat bread, and sesame seeds. The Glycemic Index (GI) for whole wheat bread is low, which is beneficial for PCOS.

Ingredients

  • 2 boneless, skinless chicken breasts (200g)
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • 1 tbsp gochujang (Korean chili paste)
  • 2 cups mixed salad greens (100g)
  • 1 cucumber (sliced)
  • 1 carrot (julienned)
  • 2 slices of whole wheat bread
  • 1 tbsp sesame seeds

Instructions

  1. Marinate the chicken in sesame oil, soy sauce, and gochujang for 30 minutes.
  2. Grill the chicken until fully cooked.
  3. Slice the cooked chicken and set aside.
  4. Arrange the salad greens, cucumber, and carrot on a plate.
  5. Top with the sliced chicken.
  6. Sprinkle with sesame seeds.
  7. Serve with whole wheat bread on the side.
This PCOS-friendly recipe is rich in protein, fiber, and low GI carbs which are crucial for managing PCOS symptoms. The chicken provides lean protein, while the whole wheat bread offers complex carbs with a low GI. The salad greens, cucumber, and carrot provide fiber and essential vitamins. The sesame seeds add a boost of healthy fats and calcium. This meal is designed to keep you full and satisfied, while also helping to balance your hormones.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Carrot.

Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.

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Frequently Asked Questions

Yes, this PCOS Korean Recipes: Lunch - Korean Chicken Salad with Whole Wheat Bread recipe is designed to be PCOS-friendly. At 450 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

This recipe takes about 60 minutes total. Prep time is 40 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 450 calories, 35g protein (31%), 40g carbs, 12g fat. Plus 6g 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 Lunch. At 450 calories, it fits within typical PCOS meal plan targets for Lunch. 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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