Baked Chicken with Maple Butter Glaze - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 1/2 tsp paprika
- 1/2 tsp salt
- 3/4 tsp ground cinnamon
- 3/4 tsp ground cumin, or use chili powder
- 1 whole chicken, cut up (purchase it already cut up for greater ease)
- 2 Tbsp pure maple syrup
- 1 1/2 Tbsp trans-fat-free margarine or butter
- 1 1/2 Tbsp Dijon mustard
Instructions
- Preheat the oven to 500°F. Line a baking sheet with aluminum foil and spray the foil with nonstick cooking spray. In a small bowl, combine the four dry spices.
- Place the chicken pieces skin side up on the baking sheet. Sprinkle and rub the spice mixture evenly over the chicken (leave the drumsticks without spices for picky eaters, if desired). Position the sheet in the upper third of the oven, about 4 inches from the heating element, and bake it, without turning it, for 15 minutes.
- Meanwhile, in a small saucepan combine the maple syrup, margarine and mustard. Stir it over low heat until the margarine melts. Remove it from the heat.
- After the chicken has baked for 15 minutes, remove it from the oven, brush it with the maple glaze, and bake it for 5 more minutes. Brush the chicken with the glaze again and bake 5 minutes more. Remove from the oven and serve immediately, or refrigerate for up to 3 days.
- Slow Cooker Directions: Place the chicken in the slow cooker, then sprinkle and rub the spice mixture evenly over the chicken. (Placing the chicken in the slow cooker keeps the rub contained and also eliminates mess.) Melt the margarine, then combine it with the maple syrup and mustard. Brush the chicken with about half of the glaze. Cook on low for 6–8 hours, or high for 3–4 hours until the chicken is cooked through. About half an hour before serving, brush the chicken with the remainder of the glaze. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
- Do Ahead Or Delegate: Combine the dry spices.
- Choices: 1/2 Carbohydrate, 3 Lean Protein, 1/2 Fat
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 Baked Chicken with Maple Butter Glaze contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar 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 Baked Chicken with Maple Butter Glaze 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: Cinnamon.
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