Spicy Shrimp and Chicken Gumbo - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp crumbled bay leafs
- 1 tbsp parsley
- 1/2 tsp cayenne pepper
- 1 tsp thyme
- 1 breast, bone and skin removed chicken
- 32 fl oz beef broth, low sodium
- 3 tsps minced garlic
- 1 cup chopped onion
- 1 cup chopped green pepper
- 20 oz diced tomatoes
- 1 lb peeled shrimp
- 3 cups brown rice
Instructions
- Cut chicken breast into bite size pieces and sauté till juices run clear.
- Add onion, garlic, and green peppers. Sauté till slightly tender.
- Add tomatoes, herbs, spices (Cajun seasoning can also be added) and broth.
- Simmer until it bubbles. Then add raw shrimp. Allow it to simmer for about 15 minutes.
- Serve over the rice.
- Note: I add a little "Tony Saturies" Cajun seasoning or Creole seasoning while the gumbo simmers.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Spicy Shrimp and Chicken Gumbo contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Beef: Zinc supports hormone production and immune function
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Spicy Shrimp and Chicken Gumbo can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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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