Budget-Friendly Braised Chicken Thighs with Mushrooms - PCOS-Friendly Recipe
This Budget-Friendly Braised Chicken Thighs with Mushrooms is a PCOS-friendly recipe with 205 calories, 21g protein, and 6g carbs per serving. Ready in 37 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken thighs
- 1 teaspoon trans-fat free margarine
- ½ onion, finely diced
- 8 ounce package sliced mushrooms
- 3 tablespoons balsamic vinegar
- 1 ½ cup low sodium, fat free chicken broth
Instructions
- Heat oil in a large Dutch oven over medium-high heat.
- Add chicken thighs and sauté for 3 minutes per side. Remove from pan and set aside.
- Add margarine to pan and melt. Add onion and sauté for 2 minutes. Add mushrooms and sauté for 3-5 minutes until liquid is released; stirring frequently.
- Add balsamic vinegar to pan and cook with mushrooms for 1 minute. Add chicken thighs back to pan and place mushrooms on top of chicken. Pour chicken broth into pan.
- Bring the chicken broth to a boil. Reduce the heat to medium-low, cover the pan with a heavy, tight-fitting lid, and simmer for 25 minutes.
- Recipe Cost: $7.82
- Side Suggestion: Heat up your favorite frozen vegetable medley and serve alongside chicken. You could also add 1/3 cup brown rice to your meal.
- MAKE IT GLUTEN-FREE: Make sure to buy gluten-free chicken broth and confirm all other ingredients are gluten-free and this dish 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 Budget-Friendly Braised Chicken Thighs with Mushrooms 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
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 Budget-Friendly Braised Chicken Thighs with Mushrooms 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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Budget-Friendly Braised Chicken Thighs with Mushrooms recipe is designed to be PCOS-friendly. At 205 calories per serving with 21g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 37 minutes total. Prep time is 12 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 205 calories, 21g protein (41%), 6g carbs, 11g fat. Plus 1g 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 205 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.
Comments
Register or log in to add a comment