One Tray Chicken and Veg Bake

Tamika WoodsFeb 26, 2026 1 min read

This easy PCOS Plate Method dinner is designed to balance blood sugar, support hormones and keep you full for hours. With the right mix of protein, fibre-rich vegetables, quality carbs and healthy fats, it makes hormone-friendly eating simple and sustainable.

Ingredients:

* For the Chicken:

3–4 skinless chicken thighs or breasts
1 tbsp olive oil
2 tbsp of Tamari
1 tsp paprika
½ tsp turmeric or cumin
Salt and pepper to taste
Juice of ½ lemon

* For the Veggies:

1 small sweet potato, cubed
1 red onion, sliced
1 zucchini, chopped
1 bell pepper, chopped
1 cup broccoli florets
1 tbsp extra virgin olive oil
Optional: 1 tsp balsamic vinegar or tamari, fresh parsley to top

Instructions:

1. Preheat oven to 200°C (390°F).

2. Toss chicken with olive oil, tamari, spices, lemon juice, salt, and pepper.

3. Chop the vegetables into the desired size.

4. Arrange veggies on a tray, drizzle with olive oil (and balsamic or tamari if using).

5. Add chicken on top or nestled between veggies.

6. Bake for 30–40 mins, until chicken is golden and cooked through.

7. Top with fresh parsley and enjoy warm.

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About Tamika Woods

Tamika Woods is a Clinical Nutritionist and bestselling author of PCOS Repair Protocol. She holds a Bachelor of Health Science (Nutritional Medicine) from Endeavour College of Natural Health and a Bachelor of Education from UNSW, graduating with Honours in both.

She is a certified Fertility Awareness Method Educator and ANTA member, and the recipient of the ANTA Graduate Award. After a decade managing her own PCOS, Tam now helps women find hormonal balance through evidence-based protocols.