Baked Chicken Empanadas - PCOS-Friendly Recipe
This Baked Chicken Empanadas is a PCOS-friendly recipe with 100 calories, 6g protein, and 13g carbs per serving. Ready in 70 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 oz boneless, skinless chicken breasts
- 4 cups fat-free, low-sodium chicken broth
- 1 Tbsp vegetable oil
- 1 medium yellow onion, finely diced
- 1 Tbsp paprika
- 1 tsp cumin
- 1 tsp chili powder
- Cooking Spray
- 1 lb premade whole wheat pizza dough (thawed if frozen)
- 16 green Spanish olives (such as Manzanilla), pitted
- 1 egg
- 1 Tbsp water
Instructions
- Add the chicken breasts and chicken broth to a large sauce pan over high heat. Bring to boiling, then reduce heat and simmer for 15 to 20 minutes, until the chicken is cooked through. Remove the pan from the heat and let the chicken cool to the touch in the broth (about 20 minutes).
- Shred the chicken into small pieces and mix in 2 Tbsp of the chicken broth from the pan; set aside.
- Add the oil to a sauté pan over medium heat. Add the onion, paprika, cumin, chili powder, and 1/2 cup of the chicken broth. Reduce the heat to low and cook for 10 to 15 minutes, until onions are soft and clear, and the liquid is evaporated. Stir in the chicken to yield 2 cups of filling.
- Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray.
- Separate the whole wheat pizza dough into 16 golf-ball size pieces, and roll each one into a smooth ball.
- Using a rolling pin, roll each ball of dough into a 6-inch-diameter circle.
- Spoon 2 Tbsp of the filling into the middle of the circle and press 1 olive into the middle of the filling. Lightly brush with water the bottom edge of the dough along one half of the circle. Fold the top half of the dough over the filling to form a semi-circle, and press edges firmly together. Crimp the edges with a fork to seal in the filling. Place the empanadas on a baking sheet.
- Lightly beat the egg with the 1 Tbsp water and brush a thin layer of the mixture over the top surface of each empanada.
- Bake the empanadas for 20 minutes, until lightly browned.
- Chef Tip: These empanadas freeze well after baking. Pull them from the freezer for a party and reheat in the oven, preheated to 400 degrees F, for 8 to 10 minutes.
- Choices: 1 Starch, 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 Empanadas contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- 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). 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 Empanadas 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.
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 Baked Chicken Empanadas recipe is designed to be PCOS-friendly. At 100 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 24 minutes and cook time is 46 minutes. It makes 16 servings, so you can meal prep for multiple days.
Per serving: 100 calories, 6g protein (24%), 13g carbs, 3g fat. Plus 1g 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 100 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 16 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.
Comments
Register or log in to add a comment