Marmalade Chicken With Sauteed Spinach and Wild Rice

I’m always on the look out for quick and easy PCOS recipes to cook for my family. This one ticks those boxes and is really delicious. It uses ingredients that I have readily on hand and is a firm favourite for all of us.

The recipe calls for wild rice but I only had basmati rice on hand so that is what I used. Basmati rice is still relatively PCOS friendly thanks to it’s lower Glycemic Load.



  • 1/2 x cup reduced-sodium chicken broth
  • 1 x tablespoon red-wine vinegar
  • 1 x tablespoon orange marmalade
  • 1/2 x teaspoon Dijon mustard
  • 1/2 x teaspoon cornstarch
  • 8oz (227g) x chicken tenders
  • 1/4 x teaspoon kosher salt
  • 1/8 x teaspoon freshly ground pepper
  • 1 x tablespoon extra-virgin olive oil, divided
  • 1 x large shallot, minced
  • 1/2 x teaspoon freshly grated orange zest
  • 1 x cup wild rice
  • 1lb (454g) x sauteed spinach


  • Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
  • Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat.
  • Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
  • Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until beginning to brown, about 30 seconds.
  • Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits.
  • Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes.
  • Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.
  • While the chicken is simmering, sautee the spinach in a little olive oil.
  • Serve with sauteed spinach and wild rice
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Tarryn Poulton

Tarryn Poulton

Tarryn Poulton is a PN1 Certified Nutrition Coach and PCOS expert who has been a leader in the online PCOS space for over 8 years. Tarryn has the support of leading clinicians from around the world who support her scientific approach to understanding and talking about PCOS this includes all medical journals and ongoing research. You can read more about Tarryn and the team here.

9 Responses

9 Responses

  1. Hi Tarryn! I’d been reading your blogs and I am learning a lot from it. Thanks for sharing your knowledge on PCOS!

    However, for this recipe the Glycemic Load is 19. It’s almost High GL (20)

    With this, I presume we can have Medium GL foods in moderation as well?

    Thanks for your help!

  2. This is delicious and I agree, a recipe book would be great! When these are printed they are on separate sheets sometimes. A book of them in categories would be helpful.

  3. These recipes are great! You should think about publishing a PCOS recipe book.

    I have trouble finding good recipes for PCOS and I prefer having a hard copy instead of browsing the internet for recipes.Do you have any recommendations? And are diabetic or paleo recipe books sufficient?

    1. I personally feel okay using them as they are in such a small amount and are not ingredients I use on a regular basis.

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