PCOS Sheet Pan Dinners - One-Pan Lemon Herb Chicken and Asparagus - PCOS-Friendly Recipe

Prep: 10 min

Cook: 25 min

Servings: 2

Dinner

This PCOS Sheet Pan Dinners - One-Pan Lemon Herb Chicken and Asparagus is a PCOS-friendly recipe with 375 calories, 30g protein, and 20g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

375 Calories

30g Protein

20g Carbs

15g Fat

This recipe includes a grocery list of chicken breasts, asparagus, a lemon, olive oil, garlic, basil, oregano, salt, and pepper. The chicken provides lean protein, while the asparagus is a low-GI vegetable. The lemon and herbs add flavor without adding extra calories or carbs.

Ingredients

2 boneless skinless chicken breasts
1 bunch of asparagus
1 lemon
2 tablespoons of olive oil
1 tablespoon of minced garlic
1 teaspoon of dried basil
1 teaspoon of dried oregano, Salt and pepper to taste

Instructions

Preheat your oven to 400 degrees F (200 degrees C).
Place chicken breasts and asparagus on a large sheet pan.
In a small bowl, mix together olive oil, garlic, basil, oregano, salt, and pepper.
Drizzle the mixture over the chicken and asparagus, then toss to coat.
Slice the lemon and place the slices on top of the chicken.
Bake for 20-25 minutes, or until the chicken is cooked through and the asparagus is tender.
Serve immediately, garnished with extra lemon slices if desired.

This one-pan dinner is perfect for those with PCOS. The lean protein from the chicken helps to keep blood sugar levels stable, while the asparagus is a low-GI vegetable that won't spike insulin levels. The monounsaturated fats from the olive oil are heart-healthy, and the herbs provide antioxidants. This meal is quick and easy to prepare, offering a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

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

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...

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Frequently Asked Questions

Is PCOS Sheet Pan Dinners - One-Pan Lemon Herb Chicken and Asparagus good for PCOS?

Yes, this PCOS Sheet Pan Dinners - One-Pan Lemon Herb Chicken and Asparagus recipe is designed to be PCOS-friendly. At 375 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.

How long does it take to make PCOS Sheet Pan Dinners - One-Pan Lemon Herb Chicken and Asparagus?

This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 375 calories, 30g protein (32%), 20g carbs, 15g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 375 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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