PCOS Low GI Asian Recipes: Lunch - Chicken and Broccoli Bowl
Nutrition per Serving
350
Calories
28g
Protein
30g
Carbs
12g
Fat
This recipe includes a grocery list of chicken, broccoli, brown rice, garlic, low-sodium soy sauce, sesame oil, olive oil, salt, and pepper. The brown rice has a low GI, making it a good choice for those with PCOS.
Ingredients
1 cup of broccoli (US: 91g, Metric: 91g), 1 chicken breast (US: 4oz, Metric: 113g), 1 cup of brown rice (US: 195g, Metric: 195g), 2 cloves of garlic, 1 tablespoon of low-sodium soy sauce (US: 15ml, Metric: 15ml), 1 teaspoon of sesame oil (US: 5ml, Metric: 5ml), 1 tablespoon of olive oil (US: 15ml, Metric: 15ml), Salt and pepper to taste
Instructions
1. Cook the brown rice according to the package instructions. 2. While the rice is cooking, heat the olive oil in a pan over medium heat. 3. Add the chicken breast to the pan and season with salt and pepper. Cook until no longer pink in the middle. 4. Remove the chicken from the pan and set aside. 5. In the same pan, add the garlic and cook until fragrant. 6. Add the broccoli and cook until tender. 7. Add the cooked chicken back into the pan and stir in the soy sauce and sesame oil. 8. Serve the chicken and broccoli over the cooked brown rice.
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