Budget-Friendly Chicken Sausage Hash - PCOS-Friendly Recipe
This Budget-Friendly Chicken Sausage Hash is a PCOS-friendly recipe with 230 calories, 11g protein, and 30g carbs per serving. Ready in 32 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- Cooking Spray
- 1 onion, diced
- 1 cup sliced mushrooms
- 1 medium red bell pepper, seeded and diced
- ½ teaspoon dried thyme
- ¼ teaspoon crushed red pepper flakes
- ¼ teaspoon ground black pepper
- 1 clove garlic, minced
- 3 links apple chicken sausage, diced
- ¼ cup water
- 1 pound (2 large or 4 small) sweet potatoes, roasted whole, peeled and diced
Instructions
- Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat.
- Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
- Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
- Stir in the chicken sausage and water and sauté for 3-4 more minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
- Gently stir in diced, cooked sweet potatoes and serve.
- Cost: $7.51
- Side Suggestion: Serve with a mixed green salad with light balsamic vinaigrette. This would increase the cost of your meal to $9.
- MAKE IT GLUTEN-FREE: Ensure the ingredients you are using are gluten-free and this recipe can be 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 Chicken Sausage Hash contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 Budget-Friendly Chicken Sausage Hash 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.
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Frequently Asked Questions
Yes, this Budget-Friendly Chicken Sausage Hash recipe is designed to be PCOS-friendly. At 230 calories per serving with 11g 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 32 minutes total. Prep time is 25 minutes and cook time is 7 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 230 calories, 11g protein (19%), 30g carbs, 8g 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 Dinner. At 230 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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