Nuts and Seeds for PCOS: Complete Guide
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Dinner: PCOS Lean Protein Bowl - Greek-Style Chicken and Tzatziki Cauliflower Rice Bowl
This recipe includes a grocery list of chicken breast, cauliflower rice, Greek yogurt, cucumber, garlic, olive oil, dried oregano, fresh dill, and lemon. The main ingredients have a low Glycemic Index (GI), making it suitable for PCOS.
This PCOS-friendly recipe is rich in lean protein from the chicken, which helps in weight management and blood sugar control. The cauliflower rice is a low GI alternative to regular rice, helping to prevent insulin spikes. The Greek yogurt in the tzatziki sauce provides probiotics for gut health, while the cucumber adds hydration and vitamins. The olive oil is a source of healthy monounsaturated fats. This meal is designed to be fast and easy to prepare, providing a sense of empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
Ingredients
1 boneless, skinless chicken breast (about 6 oz/170g), 1 cup of cauliflower rice (100g), 1/2 cup of Greek yogurt (120g), 1 small cucumber (about 200g), 1 clove of garlic, 1 tablespoon of olive oil (15ml), 1 teaspoon of dried oregano (1g), Salt and pepper to taste, Fresh dill and lemon wedges for serving
Instructions
1. Season the chicken breast with salt, pepper, and oregano. 2. Heat the olive oil in a pan over medium heat. Add the chicken and cook for about 6-7 minutes on each side, or until fully cooked. 3. While the chicken is cooking, prepare the tzatziki sauce by combining the Greek yogurt, grated cucumber, and minced garlic in a bowl. Season with salt and pepper. 4. Cook the cauliflower rice according to package instructions. 5. Slice the cooked chicken and serve over the cauliflower rice. Top with tzatziki sauce and garnish with fresh dill and lemon wedges.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 35 g | ||
| Omega 3 0.30 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 6 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 400 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 300 mcg | ||
| Vitamin C 50 mg | ||
| Fiber 5 g | ||
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