PCOS Peruvian Recipes: Dinner - Peruvian Chicken with Brown Rice - PCOS-Friendly Recipe
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
- Rinse the brown rice under cold water until the water runs clear.
- 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.
- While the rice is cooking, season the chicken breasts with cumin, paprika, salt, and pepper.
- 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.
- In the same pan, add the garlic, bell pepper, and onion. Cook until softened.
- 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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