Dinner: Hoisin Chicken with Miso Garlic Mash and Broccoli Bake

Grocery List: - Chicken breast - Hoisin sauce (GI: 35) - Garlic - Rice vinegar - Sesame oil - Cauliflower - White miso paste - Olive oil - Unsweetened almond milk - Broccoli - Almonds - Salt and pepper GI Information: - This meal features low-glycemic ingredients - Cauliflower mash substitutes high-GI potatoes - Balanced protein and healthy fats help stabilize blood sugar

This PCOS-friendly recipe combines lean protein, cruciferous vegetables, and healthy fats to support hormone balance and blood sugar regulation. The chicken provides essential protein for stable insulin levels, while cruciferous vegetables (broccoli and cauliflower) contain compounds that support estrogen metabolism. Miso offers beneficial probiotics for gut health, which is crucial for hormone balance. The meal's low glycemic load helps manage insulin resistance, a common PCOS concern. Healthy fats from olive oil, sesame oil, and almonds support hormone production and reduce inflammation. The dish is rich in chromium (supports insulin sensitivity), zinc (hormone balance), B vitamins (energy metabolism), and fiber (blood sugar control).

Prep Time: 20 mins

Cook Time: 35 mins

Total Time: 55 mins

This recipe includes superfoods such as:

chicken breast, broccoli, miso, almonds

Ingredients

For the chicken:
- 14 oz (400g) chicken breast, sliced
- 3 tbsp (45ml) hoisin sauce
- 2 cloves garlic, minced
- 1 tbsp (15ml) rice vinegar
- 1 tsp (5ml) sesame oil

For the miso garlic mash:
- 14 oz (400g) cauliflower, cut into florets
- 2 tbsp (30ml) white miso paste
- 3 cloves garlic, roasted
- 2 tbsp (30ml) olive oil
- 1/4 cup (60ml) unsweetened almond milk

For the broccoli bake:
- 8 oz (225g) broccoli florets
- 2 tbsp (30ml) olive oil
- 2 cloves garlic, sliced
- 1 oz (28g) almonds, sliced
- Salt and pepper to taste

Instructions

1. Marinate chicken in hoisin sauce, minced garlic, rice vinegar, and sesame oil for 30 minutes.
2. Steam cauliflower florets until tender (about 10 minutes).
3. Roast garlic cloves in olive oil until golden.
4. Preheat oven to 400°F (200°C).
5. Toss broccoli with olive oil, sliced garlic, and seasonings.
6. Spread broccoli on a baking sheet, top with almonds, and roast for 15-20 minutes.
7. Grill or pan-fry marinated chicken until cooked through (6-8 minutes per side).
8. Blend steamed cauliflower with miso paste, roasted garlic, olive oil, and almond milk until smooth.
9. Plate mash, top with chicken, and serve with broccoli bake.

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