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Dinner: Asiago and Asparagus Stuffed Chicken Roulades
This recipe includes chicken, Asiago cheese, and asparagus. The chicken provides a good source of lean protein, while the Asiago cheese adds a delicious, creamy texture. The asparagus adds a nice crunch and is a good source of fiber. The glycemic index for chicken and cheese is low, which is beneficial for those with PCOS.
This PCOS-friendly recipe is rich in lean proteins from the chicken, which helps in managing insulin levels. The asparagus provides fiber, aiding digestion and promoting a feeling of fullness. The Asiago cheese adds a touch of indulgence, while also providing calcium. The recipe is easy to prepare, offering a sense of control and empowerment in managing PCOS through diet. Regular updates and variety in meal planning are key in maintaining interest and adherence to a PCOS-friendly diet.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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2 boneless, skinless chicken breasts (6 ounces each), 1/2 cup grated Asiago cheese (2 ounces), 8 asparagus spears, trimmed, 1 tablespoon olive oil, Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. Pound the chicken breasts to 1/4-inch thickness. 3. Sprinkle each piece on one side with the Asiago cheese. 4. Lay 4 asparagus spears on top of the cheese. 5. Roll up chicken, enclosing asparagus, and secure with toothpicks. 6. Brush each chicken roll with olive oil, season with salt and pepper. 7. Bake for 25 minutes, or until chicken is cooked through.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 10 g | ||
| Protein 40 g | ||
| Omega 3 0.50 g | ||
| Chromium 15.00 mg | ||
| Zinc 2.50 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 300 mg | ||
| Sugar 1 g | ||
| Potassium 400 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 2 g | ||
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