Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Dinner: PCOS-Friendly Chicken Carbonara Stuffed Peppers
Grocery list: Bell peppers, chicken breast, low-fat ricotta cheese, parmesan cheese, spinach, mushrooms, garlic, black pepper, salt, oregano, olive oil. Low GI ingredients: Chicken, ricotta cheese, spinach, mushrooms.
This PCOS-friendly recipe is packed with protein from the chicken and ricotta cheese, and is low in carbs, making it perfect for managing insulin levels. The bell peppers provide a good source of vitamin C, which can help with inflammation. The mushrooms and spinach add fiber, which can help with digestion and keeping you feeling full. The low GI ingredients help to keep your blood sugar levels stable.
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 60 mins
This recipe includes superfoods such as:
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2 large bell peppers, 200g chicken breast, 1/2 cup low-fat ricotta cheese, 1/4 cup grated parmesan cheese, 1/2 cup chopped spinach, 1/2 cup chopped mushrooms, 1 clove garlic, 1/2 tsp black pepper, 1/2 tsp salt, 1/2 tsp oregano, 1 tbsp olive oil
Instructions
1. Preheat oven to 375°F (190°C). 2. Cut the tops off the bell peppers and remove the seeds. 3. In a pan, cook the chicken breast until no longer pink. 4. In the same pan, add the spinach, mushrooms, and garlic and cook until softened. 5. In a bowl, mix the cooked ingredients with the ricotta and parmesan cheese, salt, pepper, and oregano. 6. Stuff the bell peppers with the mixture. 7. Place the stuffed peppers in a baking dish, drizzle with olive oil, and bake for 30 minutes.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 25 g | ||
| Protein 35 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 8.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Cholesterol 75 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 7 g | ||
| Sodium 500 mg | ||
| Sugar 6 g | ||
| Potassium 700 mg | ||
| Vitamin A 3000 mcg | ||
| Vitamin C 120 mg | ||
| Fiber 5 g | ||
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