Jalapeño Chicken and Corn Chowder - PCOS-Friendly Recipe
This Jalapeño Chicken and Corn Chowder is a PCOS-friendly recipe with 180 calories, 18g protein, and 21g carbs per serving. Ready in 49 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 Tbsp olive oil
- 1 medium yellow onion, peeled and chopped
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 2 medium jalapeño peppers, seeded and chopped
- 2 cloves garlic, peeled and smashed
- 4 ears sweet corn, kernels cut off the cob (or 4 cups frozen kernels, thawed and drained)
- 1 Tbsp no-salt seasoning (such as Mrs. Dash or sodium-free Spike seasoning)
- ½ teaspoon ground black pepper
- 4 cups fat-free, low-sodium chicken broth
- 2 cups chopped cooked chicken breast
- 1 cup nonfat plain Greek yogurt
Instructions
- Heat the oil in a large soup pot over medium heat.
- Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
- Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
- Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
- Add the chicken and heat through. Remove the pot from the heat.
- Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
- Recipe Cost: $8.57
- Chef Tip: For a crunchy garnish, serve this soup with a few baked tortilla chips, crushed and sprinkled on top.
- Choices: 1 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein
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 Jalapeño Chicken and Corn Chowder 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
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 Jalapeño Chicken and Corn Chowder 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.
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Frequently Asked Questions
Yes, this Jalapeño Chicken and Corn Chowder recipe is designed to be PCOS-friendly. At 180 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 49 minutes total. Prep time is 22 minutes and cook time is 27 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 18g protein (40%), 21g carbs, 3.5g fat. Plus 3g 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 Lunch. At 180 calories, it fits within typical PCOS meal plan targets for Lunch. 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 8 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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