Tomato Basil Soup with Chicken - PCOS-Friendly Recipe
This Tomato Basil Soup with Chicken is a PCOS-friendly recipe with 195 calories, 18g protein, and 18g carbs per serving. Ready in 23 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 14.5-ounce can diced tomatoes with Italian seasonings
- ½ 15.5-ounce can no-salt-added navy beans, rinsed and drained
- 1 14-ounce can reduced-sodium chicken broth
- 1 teaspoon sugar
- 1 cup cooked chicken breast meat
- 2 ounces baby spinach
- 2 tablespoons chopped fresh basil leaves
- 2 teaspoons extra virgin olive oil
- ¼ cup shredded mozzarella cheese
Instructions
- Combine the tomatoes, beans, broth, and sugar in a large saucepan. Bring to a boil over high heat, reduce heat, cover, and simmer 5 minutes.
- Add the chicken, spinach, and basil, and cook 2 minutes or until spinach is wilted. Remove from heat, and stir in the oil.
- To serve, top each serving with 1 tablespoon mozzarella.
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 Tomato Basil Soup with Chicken 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
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Tomato Basil Soup with Chicken 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, Spinach.
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 Tomato Basil Soup with Chicken recipe is designed to be PCOS-friendly. At 195 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 23 minutes total. Prep time is 16 minutes and cook time is 7 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 195 calories, 18g protein (37%), 18g carbs, 5g fat. Plus 4g 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 195 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 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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