This Braised Herbed Chicken is a PCOS-friendly recipe with 260 calories, 21g protein, and 23g carbs per serving. Ready in 58 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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In a small bowl, combine the rosemary, thyme, oregano, garlic powder and black pepper.
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Heat the oil in a dutch oven over medium-high heat. Add the chicken and sauté for 3 minutes per side.
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Add the garlic and sauté for 30 seconds.
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Add the potatoes and carrots around the chicken in the pan. Pour the herb mixture over the chicken and potatoes.
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Add the chicken broth to the pan and bring to a boil. Reduce heat to a simmer; cover and cook for 30-35 minutes.
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MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free, including the chicken broth, and this recipe can be made gluten-free.
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 Braised Herbed Chicken 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
- Carrot: Provide antioxidants that support overall metabolic health
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 Braised Herbed 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.
Why this Braised Herbed Chicken works for PCOS
This Braised Herbed Chicken delivers 21g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 23g of carbohydrates per serving, this Braised Herbed Chicken is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 265mg of sodium per serving, this Braised Herbed Chicken fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Braised Herbed Chicken recipe is designed to be PCOS-friendly. At 260 calories per serving with 21g 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 58 minutes total. Prep time is 20 minutes and cook time is 38 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 260 calories, 21g protein (32%), 23g carbs, 9g 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 Dinner. At 260 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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