Barbecued Rosemary Chicken - PCOS-Friendly Recipe
This Barbecued Rosemary Chicken is a PCOS-friendly recipe with 235 calories, 24g protein, and 17g carbs per serving. Ready in 27 minutes.
Nutrition per Serving
Ingredients
- 2 teaspoons olive oil
- 1 teaspoon grated lemon zest
- 1 tablespoon fresh lemon juice
- 1 medium garlic clove, minced
- 1 tablespoon chopped fresh rosemary
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 2 boneless skinless chicken breast halves (about 4 ounces each), all visible fat discarded
- Cooking spray
- 3 tablespoons barbecue sauce (lowest sodium available)
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey
Instructions
- In a nonmetallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.
- Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat.
- Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates.
- Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.
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 Barbecued Rosemary 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
- 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 Barbecued Rosemary 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, Lemon, 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 Barbecued Rosemary Chicken recipe is designed to be PCOS-friendly. At 235 calories per serving with 24g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 27 minutes total. Prep time is 22 minutes and cook time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 235 calories, 24g protein (41%), 17g carbs, 7g fat. 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 235 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 2 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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