Lightened-Up Orange Chicken - PCOS-Friendly Recipe

Prep: 15 min

Cook: 20 min

Servings: 2

Dinner

This Lightened-Up Orange Chicken is a PCOS-friendly recipe with 350 calories, 30g protein, and 30g carbs per serving. Ready in 35 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

30g Protein

30g Carbs

10g Fat

Grocery list: Chicken breasts, fresh orange juice, low-sodium soy sauce, honey, garlic, ginger, olive oil, brown rice, mixed vegetables. Low GI ingredients: Chicken, orange juice, brown rice.

Ingredients

1 lb (450g) boneless skinless chicken breasts
1 cup (240ml) fresh orange juice
2 tbsp (30ml) low-sodium soy sauce
1 tbsp (15ml) honey
2 cloves garlic minced
1 tsp (5g) grated ginger
1 tbsp (15ml) olive oil
1/2 cup (90g) brown rice
2 cups (300g) mixed vegetables, Salt and pepper to taste

Instructions

Cut chicken into bite-sized pieces and season with salt and pepper.
Heat olive oil in a pan over medium heat.
Add chicken and cook until browned.
In a bowl, combine orange juice, soy sauce, honey, garlic, and ginger.
Pour sauce over chicken and simmer for 10 minutes.
Meanwhile, cook brown rice and steam vegetables.
Serve chicken over rice and vegetables.

This Lightened-Up Orange Chicken is a PCOS-friendly meal that is high in protein and low in GI, which can help regulate blood sugar levels. It also contains a good amount of fiber from brown rice and vegetables, which can aid in digestion and keep you feeling full longer. The chicken provides essential amino acids and the orange juice is a great source of Vitamin C. This meal is not only delicious but also quick and easy to prepare, giving you more control over your diet and health.

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Frequently Asked Questions

Is Lightened-Up Orange Chicken good for PCOS?

Yes, this Lightened-Up Orange Chicken 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 5g of fiber, which helps with insulin sensitivity.

How long does it take to make Lightened-Up Orange Chicken?

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.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 30g protein (34%), 30g carbs, 10g fat. Plus 5g 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 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.

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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