Rosemary and Garlic Chicken Saute - PCOS-Friendly Recipe
This Rosemary and Garlic Chicken Saute is a PCOS-friendly recipe with 339 calories, 55.06g protein, and 4.56g carbs per serving. Ready in 20 minutes. High in fiber (0.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash salt
- 1 tbsp rosemary leaves
- 2 tbsps olive oil
- 4 boneless and skinless chicken breasts
- 1/2 cup chicken stock
- 2 cloves garlic
- 1 large onion
Instructions
- Heat oil in frying pan medium heat. Sauté the chicken breasts in oil for 4 minutes, then turn over and add onion.
- Cover and cook 3 minutes longer, stirring occasionally.
- Add garlic, rosemary and chicken stock (fat free if available).
- Cover and cook until onion starts to brown and then about 5 minutes longer, stirring occasionally.
- Season with salt and pepper if required.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Rosemary and Garlic Chicken Saute contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Rosemary and Garlic Chicken Saute can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Rosemary and Garlic Chicken Saute recipe is designed to be PCOS-friendly. At 339 calories per serving with 55.06g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 5 minutes and cook time is 15 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 339 calories, 55.06g protein (65%), 4.56g carbs, 9.78g fat. Plus 0.6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 339 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment