Mediterranean Diet Adaptations for PCOS Management
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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
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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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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 520 kcal | ||
| Fat 23 g | ||
| Carbohydrate 38 g | ||
| Protein 42 g | ||
| Omega 3 0.80 g | ||
| Chromium 0.65 mg | ||
| Zinc 12.00 mg | ||
| Vitamin D 5.00 mcg | ||
| Magnesium 180.00 mg | ||
| B Vitamins 4.20 mg | ||
| Iron 3.5 mg | ||
| Calcium 120 mg | ||
| Cholesterol 95 mg | ||
| Monounsaturated Fat 9 g | ||
| Polyunsaturated Fat 6 g | ||
| Saturated Fat 5 g | ||
| Sodium 680 mg | ||
| Sugar 6 g | ||
| Potassium 820 mg | ||
| Vitamin A 4500 mcg | ||
| Vitamin C 85 mg | ||
| Fiber 8 g | ||
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