Aubergine Tikka - PCOS-Friendly Recipe
This Aubergine Tikka is a PCOS-friendly recipe with 280 calories, 7.34g protein, and 36.26g carbs per serving. Ready in 150 minutes. High in fiber (19.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 1/2 tbsp butter
- 1/2 cup low fat plain yogurt
- 1 tsp coriander, ground
- 1/2 tsp cumin
- 1/2 tsp garam masala
- 1/2 tsp paprika
- 1 dash salt
- 1 tbsp vegetable oil
- 1 lemon yields lemon juice
- 1 lime yields lime juice
- 4 unpeeled eggplant
- 2 cloves garlic, crushed
- 3 slices ginger, finely chopped
Instructions
- Toss the aubergine (eggplant) in vegetable oil and salt.
- Heat a griddle pan until very hot. Griddle the aubergine until striped on each side.
- Mix together the yogurt, lime juice, garlic, coriander, cumin, garam masala, paprika, melted butter and lemon juice (keep some butter and lemon juice back for later).
- Coat the aubergine with the yogurt mixture. Marinate in the fridge for 2 hours.
- Preheat the grill. Brush the aubergine with a mix of melted butter and lemon juice. Grill until golden on all sides.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Aubergine Tikka contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Aubergine Tikka can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Aubergine Tikka recipe is designed to be PCOS-friendly. At 280 calories per serving with 7.34g of protein, it supports balanced blood sugar and hormonal health. It also provides 19.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 150 minutes total. Prep time is 30 minutes and cook time is 120 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 280 calories, 7.34g protein (10%), 36.26g carbs, 15.2g fat. Plus 19.2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 280 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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