Are you looking for delicious and easy dinner recipes that are also friendly to your PCOS (Polycystic Ovary Syndrome)? Managing PCOS often involves focusing on balanced meals that support hormone regulation and blood sugar control. This doesn't mean bland or boring food! These simple recipes are packed with flavor and nutrients, perfect for a quick weeknight dinner or a relaxing weekend meal. Let's get cooking!
Lemon Herb Baked Salmon with Roasted Asparagus
This recipe is a quick, healthy, and flavorful option perfect for a weeknight dinner. Salmon is rich in omega-3 fatty acids, known for their anti-inflammatory properties beneficial for managing PCOS symptoms. Asparagus adds fiber and essential nutrients.
Ingredients:
- 2 salmon fillets (6-8 ounces each)
- 1 bunch asparagus, trimmed
- 1 lemon, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon dried herbs (Italian mix, oregano, or thyme work well)
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- Prepare the asparagus: Toss the asparagus with 1 tablespoon of olive oil, salt, and pepper. Spread in a single layer on one side of the baking sheet.
- Prepare the salmon: Place the salmon fillets on the other side of the baking sheet. Drizzle with remaining olive oil and season with salt, pepper, and dried herbs. Top each fillet with a few lemon slices.
- Bake: Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender-crisp.
Cooking Tips:
- For extra flavor, add a sprinkle of garlic powder or red pepper flakes to the salmon.
- You can substitute broccoli or green beans for the asparagus.
- If you prefer a crispier asparagus, broil the vegetables for the last 2-3 minutes of cooking.
Nutritional Information (per serving):
- Calories: Approximately 350-400
- Protein: 30-35g
- Fat: 15-20g
- Carbohydrates: 5-10g
Chicken and Vegetable Stir-Fry
This vibrant stir-fry is packed with colorful vegetables, lean protein, and a flavorful sauce. It's a great way to incorporate a variety of nutrients into your diet while keeping blood sugar levels stable.
Ingredients:
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup broccoli florets
- 1 cup sliced carrots
- ½ cup snow peas
- ½ cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey or maple syrup (use sparingly)
- 1 teaspoon grated ginger
- 1 clove garlic, minced
- Cooked brown rice or quinoa for serving
Instructions:
- Stir-fry the chicken: Heat the olive oil in a large wok or skillet over medium-high heat. Add the chicken and cook until browned and cooked through.
- Add the vegetables: Add the bell peppers, broccoli, carrots, and snow peas to the wok. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
- Make the sauce: In a small bowl, whisk together the soy sauce, rice vinegar, honey/maple syrup, ginger, and garlic.
- Combine and serve: Pour the sauce over the chicken and vegetables. Stir to combine and cook for another minute. Serve over cooked brown rice or quinoa.
Variations:
- Add other vegetables like mushrooms, zucchini, or snap peas.
- Use a different protein source like shrimp or tofu.
- For a spicier stir-fry, add a pinch of red pepper flakes or a dash of sriracha.
These easy recipes are just a starting point. Remember to consult with your doctor or a registered dietitian for personalized dietary advice tailored to your specific needs and PCOS management plan. Enjoy your delicious and healthy meals!