Chicken and Spinach Enchiladas - PCOS-Friendly Recipe
This Chicken and Spinach Enchiladas is a PCOS-friendly recipe with 270 calories, 23g protein, and 29g carbs per serving. Ready in 47 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 8 ounces cooked chicken breast, shredded
- 9-ounce package frozen chopped spinach, thawed and drained
- 1 clove garlic, minced
- ½ teaspoon cumin
- 1 tablespoon fresh cilantro
- ¼ teaspoon ground black pepper
- ½ cup reduced-fat, shredded cheddar cheese
- 3 tablespoons freshly grated parmesan cheese
- 10- 6-inch corn tortillas, heated
- 8 ounces canned green chile enchilada sauce
Instructions
- Preheat oven to 350 degrees F. Spray a large metal or glass baking dish with cooking spray.
- In a small bowl, combine spinach, garlic, cumin, cilantro, pepper, cheddar cheese, and parmesan cheese; mix to incorporate. Add shredded chicken; mix to incorporate.
- Scoop ¼ cup chicken-spinach mixture into a tortilla. Roll tortilla and place seam side down in a baking dish. Repeat process for remaining 9 tortillas.
- Pour enchilada sauce over tortillas. Bake 25 minutes.
- MAKE IT GLUTEN-FREE: If you can find a gluten-free enchilada sauce, 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 Chicken and Spinach Enchiladas contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 Chicken and Spinach Enchiladas 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, Spinach.
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 Chicken and Spinach Enchiladas recipe is designed to be PCOS-friendly. At 270 calories per serving with 23g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 47 minutes total. Prep time is 22 minutes and cook time is 25 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 270 calories, 23g protein (34%), 29g carbs, 7g fat. Plus 5g 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 270 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 5 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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