PCOS Japanese Recipes: Dinner - Japanese Chicken with Brown Rice - PCOS-Friendly Recipe
Nutrition per Serving
450
Calories
35g
Protein
50g
Carbs
12g
Fat
This recipe includes a grocery list of chicken breasts, brown rice, olive oil, garlic, low-sodium soy sauce, mirin, sesame seeds, and green onions. The brown rice has a low Glycemic Index (GI) which is beneficial for managing PCOS.
Ingredients
- 2 boneless, skinless chicken breasts (about 6 ounces each)
- 1 cup of brown rice
- 2 cups of water
- 1 tablespoon of olive oil
- 2 cloves of garlic (minced)
- 1 tablespoon of low-sodium soy sauce
- 1 tablespoon of mirin
- 1 teaspoon of sesame seeds
- 2 green onions (sliced), Salt and pepper to taste
Instructions
- Rinse the brown rice under cold water until the water runs clear.
- In a medium saucepan, 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, heat the olive oil in a skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side, or until cooked through. Remove from the skillet and set aside.
- In the same skillet, add the garlic and cook for 1 minute. Add the soy sauce and mirin and stir to combine.
- Slice the chicken and return it to the skillet. Toss to coat in the sauce.
- Serve the chicken over the cooked brown rice, garnished with sesame seeds and green onions.
This PCOS-friendly recipe is a great source of lean protein from the chicken and complex carbohydrates from the brown rice. The brown rice has a low Glycemic Index (GI), which can help regulate blood sugar levels and manage PCOS symptoms. The chicken provides essential vitamins and minerals, including B vitamins and zinc, which are important for hormone regulation. The recipe is quick and easy to prepare, making it perfect for a weeknight dinner.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Brown Rice, Sesame Seeds.
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. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.
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