Lunch: Chicken Cheddar Rice with Asparagus

Who doesn't love chicken and rice? This recipe will be a family favorite. Plus it sneaks in some non-starchy vegetables!

This recipe includes superfoods such as:

Asparagus, Brown Rice

Health benefits of Chicken Cheddar Rice with Asparagus

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

nonstick cooking spray
2 cups water
8 ounces boneless, skinless, chicken thigh meat, trimmed of fat and cut into bite-size pieces
1 ½ cups diced onion
1 cup uncooked brown rice, preferably parboiled variety
4 medium garlic cloves, minced
2 teaspoons sodium-free chicken bouillon granules
½ teaspoon dried thyme leaves
2 cups fresh asparagus tips, broken in 2-inch pieces, or frozen French cut green beans, thawed
½ teaspoon salt
2 ounces (½ cup) reduced-fat sharp Cheddar cheese, shredded

Instructions

Coat a 3 ½- to 4-quart slow cooker with cooking spray. Place the water, chicken, onion, rice, garlic, chicken bouillon, and thyme in the slow cooker. Cover and cook on high for 1 ½ hours or on low for 3 hours. 
Turn off the heat. Fluff the rice with a fork. Stir in the asparagus. Cover and let stand 10 minutes. Stir in the salt and sprinkle with the cheese.