Chicken Gumbo II - PCOS-Friendly Recipe
This Chicken Gumbo II is a PCOS-friendly recipe with 264 calories, 30.32g protein, and 16.84g carbs per serving. Ready in 30 minutes. High in fiber (3.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 tbsp cajun seasoning
- 1 tbsp olive oil
- 1 breast, bone and skin removed chicken breast
- 1/2 oz gumbo file powder
- 0.12 tsp hot sauce
- 1/3 cup chicken broth
- 0.12 tsp minced garlic
- 1/2 package frozen cut okra
- 1/2 medium yellow onion, finely diced
- 1/2 medium green bell pepper, finely diced
- 7 1/2 oz stewed tomatoes
Instructions
- Cut raw chicken into strips or cubes.
- Heat oil in a large non-stick skillet over medium-high heat until hot.
- Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes.
- Season chicken with salt and pepper to taste and add to skillet. give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes.
- Add broth, tomatoes with liquid and okra.
- Stir to break up the okra, then cover, reduce heat and simmer 8 minutes or until everything is heated through and slightly thickened.
- Stir in hot sauce and season to taste.
- Note: if you want a thicker gumbo, turn off the heat and add the file powder and stir for another 1-2 minutes; if it becomes too thick, add additional stock or hot water.
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 Chicken Gumbo II 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
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
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 Chicken Gumbo II 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...
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Frequently Asked Questions
Yes, this Chicken Gumbo II recipe is designed to be PCOS-friendly. At 264 calories per serving with 30.32g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 22 minutes and cook time is 8 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 264 calories, 30.32g protein (46%), 16.84g carbs, 8.86g fat. Plus 3.7g 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 Soup. At 264 calories, it fits within typical PCOS meal plan targets for Soup. 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 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.
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