This PCOS Peruvian Recipes: Dinner - Peruvian Chicken with Brown Rice is a PCOS-friendly recipe with 550 calories, 35g protein, and 45g carbs per serving. Ready in 60 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse the brown rice under cold water until the water runs clear.
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In a pot, bring 2 cups of water to a boil. Add the rinsed rice, reduce heat to low, cover and let simmer for 45 minutes.
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While the rice is cooking, season the chicken breasts with cumin, paprika, salt, and pepper.
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Heat the olive oil in a pan over medium heat. Add the chicken and cook for 5-7 minutes on each side, or until cooked through. Remove from the pan and set aside.
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In the same pan, add the garlic, bell pepper, and onion. Cook until softened.
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Slice the cooked chicken and serve over the cooked brown rice. Top with the cooked vegetables and garnish with fresh cilantro.
Why this PCOS Peruvian Recipes: Dinner - Peruvian Chicken with Brown Rice works for PCOS
With 35g of protein per serving (about 25% of calories), this PCOS Peruvian Recipes: Dinner - Peruvian Chicken with Brown Rice sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 45g of carbohydrates here come paired with 5g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 33% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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 Peruvian Recipes: Dinner - Peruvian Chicken with Brown Rice recipe is designed to be PCOS-friendly. At 550 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 15 minutes and cook time is 45 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 550 calories, 35g protein (25%), 45g carbs, 20g fat. Plus 5g 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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