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

PCOS Peruvian Recipes: Dinner - Peruvian Chicken with Brown Rice
Prep: 15 min
Cook: 45 min
Servings: 2
Dinner

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

550 Calories
35g Protein
45g Carbs
20g Fat
Grocery list: Chicken breasts, brown rice, garlic, red bell pepper, yellow onion, olive oil, cumin, paprika, salt, pepper, fresh cilantro. This dish has a low GI due to the use of brown rice.

Ingredients

  • 2 boneless, skinless chicken breasts (about 1 lb/450g)
  • 1 cup brown rice (200g)
  • 2 cloves garlic (minced)
  • 1 red bell pepper (sliced)
  • 1 yellow onion (sliced)
  • 2 tbsp olive oil (30ml)
  • 1 tsp cumin (5g)
  • 1 tsp paprika (5g), Salt and pepper to taste, Fresh cilantro for garnish

Instructions

  1. Rinse the brown rice under cold water until the water runs clear.
  2. 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.
  3. While the rice is cooking, season the chicken breasts with cumin, paprika, salt, and pepper.
  4. 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.
  5. In the same pan, add the garlic, bell pepper, and onion. Cook until softened.
  6. Slice the cooked chicken and serve over the cooked brown rice. Top with the cooked vegetables and garnish with fresh cilantro.
This Peruvian-inspired dish is not only delicious but also packed with nutrients beneficial for PCOS. The brown rice provides a low GI carbohydrate option, helping to regulate blood sugar levels. The chicken is a great source of lean protein, while the vegetables add fiber and vitamins. The olive oil used for cooking is a good source of healthy fats. This meal is designed to be fast 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 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.

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