Grilled Chicken Caesar Kabobs - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 8 bamboo skewers
- ½ cup nonfat, plain Greek yogurt
- 2 anchovy fillets, mashed (optional, see Chef Tip below)
- 1 garlic clove, minced or grated
- 2 tablespoons lemon juice
- 2 teaspoons Worcestershire sauce
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons grated Parmesan cheese
- ¼ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- 1 ¼ pounds boneless, skinless chicken breast, cut into 3/4-inch cubes (aim for 24 pieces of chicken)
- 2 red bell peppers, seeded and cut into 1-inch pieces (aim for 24 pieces of pepper)
- 8 cups chopped romaine lettuce
- 16 kalamata olives, pitted and sliced into fourths
- ¼ cup grated parmesan cheese
Instructions
- Soak the bamboo skewers in warm water for at least 30 minutes.
- Preheat an indoor or outdoor grill.
- While the skewers are soaking, whisk together the yogurt, anchovy fillets (optional), garlic, lemon juice, Worcestershire sauce, olive oil, 2 tablespoons parmesan cheese, salt (optional), and ground black pepper.
- Add the chicken pieces to a bowl and pour 3 tablespoons of the dressing over the chicken and toss to lightly coat. Let the chicken sit for 15 minutes. Note: Reserve the extra dressing and be sure it does not come in contact with the raw chicken.
- Thread alternating pieces of chicken and red bell pepper onto the soaked skewers starting and ending with the chicken, using 3 pieces of chicken and 3 pieces of red pepper.
- Grill the kabobs about 7 minutes, turning frequently or until the chicken is cooked through and reaches 165 degrees F. Set aside.
- Toss the romaine lettuce with the remaining salad dressing and then serve by putting two cups of salad on a plate, top with two chicken kabobs, sprinkle with 8 slices of olive, and one tablespoon of grated parmesan cheese.
- Chef Tip: If you don’t want to purchase anchovy filets, you can purchase anchovy paste in a tube and use 1 tablespoon of that in the dressing. If you don’t want to use anchovy at all, substitute 1 tablespoon Dijon mustard for the anchovy filets.
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 Grilled Chicken Caesar Kabobs 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
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 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 Grilled Chicken Caesar Kabobs 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: Romaine Lettuce, Chicken Breast, Lemon.
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