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PCOS Keto Chicken Piccata - Lemon Caper Chicken with Zucchini Noodles - PCOS-Friendly Recipe

PCOS Keto Chicken Piccata - Lemon Caper Chicken with Zucchini Noodles
Prep: 15 min
Cook: 20 min
Servings: 2
Dinner

This PCOS Keto Chicken Piccata - Lemon Caper Chicken with Zucchini Noodles is a PCOS-friendly recipe with 350 calories, 30g protein, and 10g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
30g Protein
10g Carbs
20g Fat
This recipe features chicken, a lean protein, and zucchini, a low GI vegetable. The sauce is made with lemon and capers, providing a tangy contrast to the savory chicken. The almond flour and Parmesan create a delicious crust on the chicken. Grocery list: chicken breasts, almond flour, Parmesan cheese, olive oil, garlic, chicken broth, lemon, capers, zucchini.

Ingredients

  • 2 boneless, skinless chicken breasts (about 1 pound total)
  • 1/2 cup almond flour
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil
  • 2 cloves garlic minced
  • 1/2 cup chicken broth
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons capers
  • 2 medium zucchini spiralized into noodles

Instructions

  1. In a shallow dish, combine almond flour, Parmesan, salt, and pepper. Dredge chicken in the mixture.
  2. In a large skillet, heat olive oil over medium heat. Add chicken and cook until golden, about 3-4 minutes per side. Remove chicken from skillet and set aside.
  3. In the same skillet, add garlic and cook until fragrant. Add broth, lemon juice, and capers. Bring to a simmer.
  4. Return chicken to skillet and simmer until cooked through, about 10 minutes.
  5. While chicken is cooking, spiralize the zucchini into noodles.
  6. Serve chicken over zucchini noodles, topped with sauce from the skillet.
This PCOS-friendly recipe is high in protein and low in carbs, which can help regulate blood sugar levels. The zucchini noodles are a great source of fiber, which can aid in digestion and keep you feeling full. The chicken provides lean protein, which is essential for muscle growth and repair. The lemon and capers add a tangy flavor that complements the savory chicken. This meal is not only delicious, but also quick and easy to prepare, making it perfect for those busy weeknights.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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Frequently Asked Questions

Yes, this PCOS Keto Chicken Piccata - Lemon Caper Chicken with Zucchini Noodles recipe is designed to be PCOS-friendly. At 350 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 30g protein (34%), 10g carbs, 20g fat. Plus 3g 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 350 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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