This Moroccan Stew is a PCOS-friendly recipe with 207 calories, 18.31g protein, and 22.09g carbs per serving. Ready in 80 minutes. High in fiber (4.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Sauté cubed chicken breast with oil over medium-high heat.
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Add onions, celery, green pepper, and garlic. Cook and stir until vegetables begin to soften, about 5 minutes.
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Add stock, sweet potatoes, tomatoes, chickpeas, lemon juice, ginger root, and spices. (Set aside peanut butter and cilantro for later).
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Bring to a boil, reduce heat to low, cover and simmer for 40 minutes.
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Stir in peanut butter and cilantro. Mix well. Simmer for 5 more minutes.
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Note: this is great the second and third day when the potatoes start to break down and thicken the stew. Re-heats well.
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 Moroccan Stew contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- 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
- Ginger: May help reduce menstrual pain and inflammation 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 Moroccan Stew 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.
Why this Moroccan Stew works for PCOS
This Moroccan Stew delivers 18.31g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 22.09g of carbohydrates per serving, this Moroccan Stew is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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 Moroccan Stew recipe is designed to be PCOS-friendly. At 207 calories per serving with 18.31g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 40 minutes and cook time is 40 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 207 calories, 18.31g protein (35%), 22.09g carbs, 5.48g fat. Plus 4.6g 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 207 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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