Free-Range Garlic Chicken Scampi with Arugula - PCOS-Friendly Recipe
This Free-Range Garlic Chicken Scampi with Arugula is a PCOS-friendly recipe with 390 calories, 29g protein, and 45g carbs per serving. Ready in 44 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 14 ounces free-range boneless, skinless chicken breast (antibiotic-free), cut into large, thin, bite-size pieces
- 2 tablespoons extra virgin olive oil
- 4 large garlic cloves, minced
- 1 tablespoon thinly sliced green onion (white part only)
- 1/4 cup lemon juice
- 8 ounces dry whole wheat linguine
- 1 teaspoon unsalted butter
- 1 bunch fresh arugula, torn into large pieces, or 1 (5-ounce) package organic baby arugula
- 1/3 cup thinly sliced green onion (green part only)
- 3/4 teaspoon sea salt, or to taste
- 1/2 teaspoon freshly ground black pepper, or to taste
Instructions
- Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9x13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.
- Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.
- Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter.
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 Free-Range Garlic Chicken Scampi with Arugula 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
- 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 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 Free-Range Garlic Chicken Scampi with Arugula 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.
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 Free-Range Garlic Chicken Scampi with Arugula recipe is designed to be PCOS-friendly. At 390 calories per serving with 29g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 44 minutes total. Prep time is 20 minutes and cook time is 24 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 390 calories, 29g protein (30%), 45g carbs, 11g fat. Plus 8g 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 390 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
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