Chicken Mozzarella Pasta with Kale & Spinach - PCOS-Friendly Recipe
This Chicken Mozzarella Pasta with Kale & Spinach is a PCOS-friendly recipe with 320 calories, 25.62g protein, and 34.69g carbs per serving. Ready in 30 minutes. High in fiber (4.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 12 oz garden delight rotini pasta
- 24 oz traditional spaghetti sauce
- 1/2 tbsp extra virgin olive oil
- 2 lbs boneless skinless chicken breasts
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated parmesan cheese
- 6 leaves basil, chiffonade
- 2 cloves garlic, minced
- 4 cups kale, chopped
- 1/2 cup onions, chopped
- 2 tbsps parsley. minced
- 2 cups spinach
- 1/2 cup water
Instructions
- Cook pasta according to package directions. Cut the chicken into bite size pieces.
- Heat olive oil over medium-high heat. Add kale and chicken pieces in a single layer and sprinkle with salt and pepper. Allow to cook without stirring for 2 minutes, or until golden. Stir chicken around to brown on all sides. Remove to a plate.
- In the same skillet over medium-high heat, add the onions and garlic and stir immediately to start cooking. Cook for 2-3 minutes, stirring occasionally, until the onions are deep golden.
- Reduce the heat to low and pour in the spaghetti sauce and the water. Stir until the onions and garlic are mixed in, then add the chicken and kale back into the pan. Add the parsley, spinach and stir to combine, then allow to simmer, stirring occasionally, for about 7-8 minutes.
- Make sure the sauce is bubbly and very hot, then add the mozzarella. Let it sit, undisturbed, for 2 to 3 minutes, until you can see that the mozzarella is melted.
- Drain the pasta. Pour on the sauce, sprinkle with parmesan and the chiffonade of basil, and serve immediately.
- Note: any kind of pasta can be used.
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 Mozzarella Pasta with Kale & Spinach contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 Mozzarella Pasta with Kale & Spinach 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: Kale, Chicken Breast, Spinach, Basil.
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Frequently Asked Questions
Yes, this Chicken Mozzarella Pasta with Kale & Spinach recipe is designed to be PCOS-friendly. At 320 calories per serving with 25.62g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 320 calories, 25.62g protein (32%), 34.69g carbs, 8.67g fat. Plus 4.7g 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 Dinner. At 320 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 10 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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