This PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken is a PCOS-friendly recipe with 681 calories, 71.2g protein, and 62.9g carbs per serving. Ready in 45 minutes. High in fiber (14.7g), which supports insulin sensitivity.
Nutrition per Serving
From member meal plans This recipe is in 23 members' PCOS meal plans, most often low-GI plans (23). See the most-planned recipes
Ingredients
Instructions
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Heat the olive oil in a large skillet over medium heat.
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Add the chicken breasts and cook until browned on both sides.
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Remove the chicken from the skillet and set aside.
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In the same skillet, add the onion, garlic, and bell pepper. Cook until softened.
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Add the black beans, brown rice, cumin, paprika, salt, and pepper. Stir to combine.
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Return the chicken to the skillet and cover. Cook for 10-15 minutes, or until the chicken is cooked through.
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Serve the chicken with the bean and rice mixture, garnished with fresh cilantro.
Why this PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken works for PCOS
With 71.2g of protein per serving (about 42% of calories), this PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken 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 62.9g of carbohydrates here come paired with 14.7g 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.
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.
At 300mg of sodium per serving, this PCOS Low GI Brazilian Recipes: Dinner - Low GI Brazilian Chicken fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Olive Oil, Black Beans, Brown Rice.
Yes, extra virgin olive oil is one of the best fats for PCOS. It is rich in anti-inflammatory monounsaturated fats and polyphenols, contains no carbohydrates, and has no impact on blood sugar.The healthy fats and antioxidants in olive oil help lower inflammation and may improve insulin sensitivity, both central concerns in PCOS. Replacing butter and processed seed oils with olive oil is a simple, evidence-backed upgrade for hormone and metabolic health.Use it for dressings, drizzling over vegeta...
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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 681 calories per serving with 71.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 14.7g 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: 681 calories, 71.2g protein (42%), 62.9g carbs, 15.5g fat. Plus 14.7g 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 681 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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