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PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken - PCOS-Friendly Recipe

PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken
Prep: 15 min
Cook: 30 min
Servings: 2
Dinner

This PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken is a PCOS-friendly recipe with 450 calories, 35g protein, and 30g carbs per serving. Ready in 45 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
35g Protein
30g Carbs
20g Fat
This recipe includes a grocery list of chicken, olive oil, onion, garlic, bell pepper, black beans, brown rice, cumin, paprika, salt, pepper, and cilantro. It features low GI ingredients like brown rice and black beans.

Ingredients

  • 2 boneless, skinless chicken breasts (500g)
  • 1 tablespoon olive oil (15ml)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 can black beans (400g), drained and rinsed
  • 1 cup cooked brown rice (185g)
  • 1 teaspoon cumin (5g)
  • 1 teaspoon paprika (5g), Salt and pepper to taste, Fresh cilantro for garnish

Instructions

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the chicken breasts and cook until browned on both sides.
  3. Remove the chicken from the skillet and set aside.
  4. In the same skillet, add the onion, garlic, and bell pepper. Cook until softened.
  5. Add the black beans, brown rice, cumin, paprika, salt, and pepper. Stir to combine.
  6. Return the chicken to the skillet and cover. Cook for 10-15 minutes, or until the chicken is cooked through.
  7. Serve the chicken with the bean and rice mixture, garnished with fresh cilantro.
This Low GI Brazilian Chicken dinner is not only delicious but also packed with nutrients beneficial for PCOS. The high protein content from the chicken helps to keep you full, while the fiber from the black beans and brown rice aids in digestion and helps to control blood sugar levels. The olive oil provides healthy monounsaturated fats, and the vegetables contribute important vitamins and minerals. This meal is a great choice for those with PCOS who are looking for a satisfying, nutrient-dense dinner option.

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 Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken recipe is designed to be PCOS-friendly. At 450 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 450 calories, 35g protein (31%), 30g carbs, 20g fat. Plus 7g 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 450 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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