Basil Chicken Primavera with Alfredo Sauce - PCOS-Friendly Recipe
This Basil Chicken Primavera with Alfredo Sauce is a PCOS-friendly recipe with 339 calories, 19.68g protein, and 45.66g carbs per serving. Ready in 30 minutes. High in fiber (7.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 16 spears medium asparagus
- 5 medium carrots
- 1 green bell pepper
- 1 red bell pepper
- 2 tbsps extra virgin olive oil
- 1/4 cup basil pesto pasta sauce
- 2 oz whole wheat spaghetti
- 1 medium onion
- 16 oz boneless skinless chicken breast
- 1/2 cup roasted red pepper alfredo pasta sauce
Instructions
- Clean and cut asparagus spears into 1" pieces. Clean, peel and slice carrots. Clean, seed and dice red and green bell peppers. Thinly slice one medium onion. Thinly slice boneless skinless chicken breast.
- Cook whole wheat pasta as indicated on box.
- Place 1 tablespoon of extra virgin olive oil and 2 tablespoons of basil pesto sauce in large skillet over medium heat, add asparagus and carrots, stir well, cover with lid and cook for 5 minutes, stirring frequently.
- Remove lid, add red and green bell peppers, cook an additional 5 minutes, add onion and cook until onion is transparent. Now pour vegetables in a large bowl.
- In the same pan, add a tablespoon of olive oil and 2 tablespoons of basil pesto sauce, grate two garlic cloves and add chicken, cook completely.
- When chicken done, add vegetables back to pan, add 1/2 cup red pepper alfredo pasta sauce, stir well and heat thoroughly.
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 Basil Chicken Primavera with Alfredo Sauce 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
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 Basil Chicken Primavera with Alfredo Sauce 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, Asparagus, Basil.
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 Basil Chicken Primavera with Alfredo Sauce recipe is designed to be PCOS-friendly. At 339 calories per serving with 19.68g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 339 calories, 19.68g protein (23%), 45.66g carbs, 9.95g fat. Plus 7.8g 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 339 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 8 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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