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Roasted Chicken With Caramelized Cabbage

PCOS Nutrition: 465 Calories / 73 g Protein
Roasted Chicken with Caramelized Cabbage

A super-protein meets a super-vegetable creating perfect nutrition and satisfaction.

Difficulty: Beginner Total Time 1 hr 20 mins
Servings: 4 Calories: 465
Season: Suitable throughout the year


Cabbage is one of the best vegetables you can eat. It's packed with fiber and oh-so-low in calories. We pair it a lot with grainy mustard, but in this recipe it gets a sweet twist with erythritol 'brown sugar' and yellow onion. Fennel seeds add a layer of interest and a large serving of chicken makes this one of our highest protein meals. Perfect for large appetites. PCOS Nutrition made with love.



  1. In a small dish, stir together 1 tablespoons kosher salt, 1 teaspoon black pepper, 1 teaspoon fennel seeds and the erythritol.

  2. Place the chicken breasts on a large plate or sheet pan and, with a paper towel, pat the surface of the chicken as dry as you can. Sprinkle the spice mixture all over the surface of the chicken, and really rub it into the flesh. If roasting right away, let the chicken sit at room temperature for at least 1 hour. Alternatively, you can place the chicken, uncovered, in the refrigerator to dry-brine for up to 24 hours; just be sure to let it sit out at room temperature for at least 1 hour before roasting.

  3. While the chicken is coming to room temperature, heat the oven to 425 degrees F / 218 C. On a large sheet pan, add the cabbage, onion, 3 tablespoons olive oil and the remaining 1 teaspoon fennel seeds. (You can mix them together in a very large bowl first to make it easier.) Season generously with salt and pepper, and toss until evenly combined. Bake for 18 minutes.

  4. Remove from oven and push the cabbage and onions to the edges of the pan to make room for the chicken, then place the chicken in the center of the pan. Massage the remaining 1 tablespoon olive oil onto the chicken and give it a final generous sprinkling of salt and pepper (going lighter on the seasoning the longer the chicken has been dry-brined).

  5. Roast the chicken with the cabbage for 18 minutes. The cabbage and onions should be soft and slightly charred in spots.

  6. Let the chicken rest for at least 15 minutes on the pan.

  7. Add the vinegar to the cabbage and onions, toss until evenly distributed and taste for seasoning, adjusting with salt and pepper. Serve alongside the chicken.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 465kcal
% Daily Value *
Total Fat 47g73%
Saturated Fat 3g15%
Cholesterol 72mg24%
Sodium 74mg4%
Potassium 151mg5%
Total Carbohydrate 10g4%
Dietary Fiber 2g8%
Sugars 6g
Protein 73g146%

Vitamin A 1 IU
Vitamin C 24 mg
Calcium 11 mg
Iron 8 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


The cabbage may brown quickly. Keep an eye on it and stir as needed.

Keywords: PCOS-friendly chicken dinner, Chicken dinner, Low-GI chicken dinner, metabolic syndrome-friendly dinner, pre-diabetes-friendly chicken, eating for fat loss with PCOS, weight loss with PCOS, nutrition for PCOS, healthy PCOS diet

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