Nuts and Seeds for PCOS: Complete Guide
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Dinner: Budget-Friendly PCOS Power Bowl
Grocery List: - Chicken breast - Brown rice - Broccoli - Sweet potato - Olive oil - Turmeric - Garlic - Mixed salad greens - Tahini - Lemon (for dressing) GI Information: - Brown rice (GI: 50) - Sweet potato (GI: 44) - Combined with protein and healthy fats for optimal blood sugar management. This recipe aligns with insulin-resistant PCOS needs and can be prepared in advance for meal prep.
This economical power bowl combines key nutrients essential for PCOS management. The liver-supporting turmeric and fiber-rich vegetables help maintain hormonal balance. Brown rice provides steady energy release, while lean protein supports muscle maintenance and satiety. This recipe demonstrates how budget-conscious PCOS meal planning can be both nutritious and delicious. Similar to our popular Turmeric Chicken and Rice Bowl, this recipe incorporates anti-inflammatory ingredients while staying cost-effective. Key PCOS Benefits: - Blood sugar stabilizing complex carbohydrates - Anti-inflammatory turmeric and olive oil - Hormone-supporting fiber and healthy fats - Budget-friendly ingredients without compromising nutrition - Meal prep friendly for busy weekdays
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
chicken breast, brown rice, broccoli
Ingredients
• 4 oz (115g) lean chicken breast, diced
• ½ cup (95g) brown rice, uncooked
• 1 cup (100g) broccoli florets
• 1 medium (120g) sweet potato, cubed
• 2 tbsp (30ml) olive oil
• 1 tsp (5g) turmeric powder
• 1 clove garlic, minced
• 2 cups (60g) mixed salad greens
• ¼ cup (60ml) homemade tahini dressing
• Salt and pepper to taste
Instructions
1. Cook brown rice according to package instructions.
2. Preheat oven to 400°F (200°C).
3. Toss sweet potato cubes with 1 tbsp olive oil, season with salt and pepper, and roast for 20-25 minutes.
4. Steam broccoli florets until tender-crisp, about 5 minutes.
5. Heat remaining olive oil in a pan over medium heat.
6. Season chicken with turmeric, salt, and pepper; cook until golden, about 6-8 minutes.
7. Assemble bowls: Layer rice, chicken, roasted sweet potato, broccoli, and greens.
8. Drizzle with tahini dressing and serve.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 420 kcal | ||
| Fat 18 g | ||
| Carbohydrate 38 g | ||
| Protein 32 g | ||
| Omega 3 0.80 g | ||
| Chromium 15.00 mg | ||
| Zinc 2.50 mg | ||
| Vitamin D 10.00 mcg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 6.50 mg | ||
| Iron 4.2 mg | ||
| Calcium 120 mg | ||
| Cholesterol 65 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 4 g | ||
| Saturated Fat 3.5 g | ||
| Sodium 450 mg | ||
| Sugar 6 g | ||
| Potassium 685 mg | ||
| Vitamin A 4500 mcg | ||
| Vitamin C 85 mg | ||
| Fiber 8 g | ||
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