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Dinner: PCOS Casserole Dinner - Cheesy Chicken and Broccoli Casserole
This PCOS-friendly casserole is a perfect dinner option. It's packed with lean protein from the chicken, fiber from the broccoli, and healthy fats from the cheese and Greek yogurt. The ingredients are all low-GI, making it a great choice for managing blood sugar levels. Grocery list: Chicken breasts, broccoli, shredded cheese, Greek yogurt, onion, garlic, olive oil, salt, and pepper.
This Cheesy Chicken and Broccoli Casserole is not just delicious, but also packed with nutrients beneficial for PCOS management. The lean protein from chicken helps to keep you full and supports muscle growth. Broccoli, being a low-GI food, ensures a slow release of energy, preventing blood sugar spikes. The cheese and Greek yogurt provide calcium and healthy fats, while also adding a creamy, indulgent taste. This recipe is a great way to enjoy a comforting meal while also taking a step towards managing your PCOS symptoms.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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2 chicken breasts (500g), 2 cups of broccoli (200g), 1 cup of shredded cheese (100g), 1/2 cup of Greek yogurt (120g), 1/2 onion (50g), 2 cloves of garlic, 1 tablespoon of olive oil (15ml), salt and pepper to taste
Instructions
1. Preheat the oven to 375°F (190°C). 2. Heat the olive oil in a pan over medium heat. 3. Add the chopped onion and garlic to the pan and sauté until golden. 4. Add the chicken breasts to the pan and cook until no longer pink. 5. In a separate pot, steam the broccoli until tender. 6. In a large bowl, mix the cooked chicken, broccoli, Greek yogurt, and half of the cheese. 7. Season with salt and pepper. 8. Transfer the mixture to a baking dish and top with the remaining cheese. 9. Bake for 20 minutes or until the cheese is melted and bubbly.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 20 g | ||
| Protein 28 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 75 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 300 mg | ||
| Sugar 4 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 50 mg | ||
| Fiber 4 g | ||
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