Asiago and Asparagus Stuffed Chicken Roulades - PCOS-Friendly Recipe

Prep: 15 min

Cook: 25 min

Servings: 2

Dinner

This Asiago and Asparagus Stuffed Chicken Roulades is a PCOS-friendly recipe with 350 calories, 40g protein, and 10g carbs per serving. Ready in 40 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

40g Protein

10g Carbs

15g Fat

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.

Ingredients

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

Preheat your oven to 375°F (190°C).
Pound the chicken breasts to 1/4-inch thickness.
Sprinkle each piece on one side with the Asiago cheese.
Lay 4 asparagus spears on top of the cheese.
Roll up chicken, enclosing asparagus, and secure with toothpicks.
Brush each chicken roll with olive oil, season with salt and pepper.
Bake for 25 minutes, or until chicken is cooked through.

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.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Asparagus.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...

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Frequently Asked Questions

Is Asiago and Asparagus Stuffed Chicken Roulades good for PCOS?

Yes, this Asiago and Asparagus Stuffed Chicken Roulades 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 2g of fiber, which helps with insulin sensitivity.

How long does it take to make Asiago and Asparagus Stuffed Chicken Roulades?

This recipe takes about 40 minutes total. Prep time is 15 minutes and cook time is 25 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%), 10g carbs, 15g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

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