PCOS friendly Baked Chicken with Broccoli and Cauliflower

Lemon Garlic Baked Chicken with Broccoli and Cauliflower Rice

by Fran Jakubowicz on Sep 04, 2023

This is an ideal recipe choice for those managing PCOS. It's low in carbohydrates, substituting traditional rice with cauliflower rice to help stabilize blood sugar levels. The lean chicken breast offers high-quality protein for satiety, while the healthy fats from olive oil contribute to overall well-being. This dish is bursting with flavor from lemon and garlic, all without excessive sugars or unhealthy fats. The steamed broccoli provides essential fiber, vitamins, and minerals. 

If you have any room left, end this meal with a delicious cinnamon apple crumble recipe!


For the Lemon Garlic Baked Chicken:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil (kosher-certified)
  • 3 cloves garlic, minced
  • Zest and juice of 2 lemons
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

For the Steamed Broccoli:

  • 1 pound broccoli florets
  • 2 tablespoons water
  • Salt and pepper to taste

For the Cauliflower Rice:

  • 2 cups cauliflower rice (store-bought or homemade)
  • 1 tablespoon olive oil (kosher-certified)
  • Salt and pepper to taste


For the Lemon Garlic Baked Chicken:

  • In a bowl, combine the kosher-certified olive oil, minced garlic, lemon zest, lemon juice, dried oregano, salt, and pepper. Mix well.
  • Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and massage the marinade into the chicken. Refrigerate for at least 30 minutes to marinate.
  • Preheat your oven to 375°F (190°C). (or you can grill the chicken if you prefer!)
  • Place the marinated chicken breasts in a baking dish.
  • Bake the chicken in the preheated oven for 25-30 minutes or until the chicken is cooked through.

For the Steamed Broccoli:

  • While the chicken is baking, you can steam the broccoli. Place the broccoli florets in a microwave-safe dish with 2 tablespoons of water. Cover with a microwave-safe lid or microwave-safe plastic wrap.
  • Microwave on high for 3-4 minutes or until the broccoli is tender-crisp. Drain any excess water and season with salt and pepper.

For the Cauliflower Rice:

  • In a separate skillet, heat 1 tablespoon of kosher-certified olive oil over medium heat.
  • Add the cauliflower rice and sauté for 5-7 minutes or until it's tender and slightly golden. Season with salt and pepper.

Serve alongside the steamed broccoli and cauliflower rice.

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