High-Protein Asian Chicken Salad - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Lunch

This High-Protein Asian Chicken Salad is a PCOS-friendly recipe with 350 calories, 40g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

40g Protein

20g Carbs

15g Fat

This High-Protein Asian Chicken Salad is a perfect lunch option for those with PCOS. The grocery list includes chicken breast, mixed salad greens, shredded carrots, cucumber, green onions, sesame oil, soy sauce, honey, rice vinegar, ginger, red pepper flakes, and sesame seeds. The Glycemic Index (GI) for this recipe is low, making it a great choice for blood sugar control.

Ingredients

1 lb (450g) chicken breast
2 cups (500g) mixed salad greens
1 cup (200g) shredded carrots
1/2 cup (100g) sliced cucumber
1/4 cup (60g) chopped green onions
2 tablespoons (30ml) sesame oil
2 tablespoons (30ml) soy sauce
1 tablespoon (15ml) honey
1 tablespoon (15ml) rice vinegar
1 teaspoon (5ml) grated ginger
1/2 teaspoon (2.5ml) crushed red pepper flakes
1 tablespoon (15ml) sesame seeds

Instructions

Cook the chicken breast in a pan over medium heat until fully cooked.
In a large bowl, combine the salad greens, shredded carrots, sliced cucumber, and chopped green onions.
In a small bowl, whisk together the sesame oil, soy sauce, honey, rice vinegar, grated ginger, and crushed red pepper flakes to make the dressing.
Slice the cooked chicken and add it to the salad.
Drizzle the dressing over the salad and toss to combine.
Sprinkle the salad with sesame seeds before serving.

This High-Protein Asian Chicken Salad is not only delicious but also packed with nutrients beneficial for PCOS management. The high protein content from the chicken helps to keep you full and satisfied, while the low GI of the salad helps to control blood sugar levels. The monounsaturated and polyunsaturated fats from the sesame oil are heart-healthy fats. The salad is also rich in vitamins A and C, which are antioxidants that can help reduce inflammation associated with PCOS.

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Frequently Asked Questions

Is High-Protein Asian Chicken Salad good for PCOS?

Yes, this High-Protein Asian Chicken Salad recipe is designed to be PCOS-friendly. At 350 calories per serving with 40g 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 High-Protein Asian Chicken Salad?

This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 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, 40g protein (46%), 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 Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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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