Roasted Chicken and Arugula Salad - PCOS-Friendly Recipe
This Roasted Chicken and Arugula Salad is a PCOS-friendly recipe with 300 calories, 32g protein, and 18g carbs per serving. Ready in 54 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 lb bone-in, skin-on chicken breast
- 1 Tbsp salt-free all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning)
- 1/4 cup balsamic vinegar
- 1 clove garlic, minced or grated
- 1 Tbsp dijon mustard
- 1 Tbsp honey
- 2 Tbsp olive oil
- 1/2 tsp salt (optional)
- 1/4 tsp ground black pepper
- 6 cups arugula
- 1/2 small onion, thinly sliced (equivalent to 1/2 cup)
- 1/4 cup golden raisins
Instructions
- Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
- Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
- In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
- Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
- Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
- Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
- Recipe Cost: $10.71
- Choices/Exchanges: 1/2 Fruit, 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 4 Lean Protein, 1 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 Roasted Chicken and Arugula Salad 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
- Onion: Support cardiovascular health and blood sugar regulation
- Honey: Use in moderation as part of a balanced PCOS diet
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 Roasted Chicken and Arugula Salad 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, Honey.
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 Roasted Chicken and Arugula Salad recipe is designed to be PCOS-friendly. At 300 calories per serving with 32g 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 54 minutes total. Prep time is 24 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 32g protein (43%), 18g carbs, 11g 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 Dinner. At 300 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 4 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 Dinner
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