Lunch: Sauteed Spot Prawns with Summer Vegetables

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Sauteed Spot Prawns with Summer Vegetables

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.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

2 tablespoons butter
1 teaspoon sliced garlic
12 spot prawns
1 tablespoon preserved lemon zest, thinly sliced (can substitute regular lemon zest)
2 tablespoons brandy
2 tablespoons dry white wine
1/8 cup fresh peas, blanched (can substitute frozen)
3 asparagus spears, cut into 2-inch pieces and blanched
1 medium tomato, cubed
Sea salt, to taste
Juice of 1/2 lemon
2 tablespoons finely chopped chives
Pancetta crisps, for garnish, optional

Instructions

Cook's Note: If you are using frozen peas, add them directly without blanching first.
Melt 1 tablespoon of the butter in a medium saute pan over medium-high heat. Once almost brown, add the garlic and cook 1 minute. Place the shrimp in the pan without moving them and cook quickly, just 10 seconds, and then give them a quick toss and transfer to a bowl.
Melt 1/2 tablespoon of the remaining butter in the same pan over medium-high heat. Stir in the lemon zest and cook until the essential oils release into the butter, about 30 seconds. Pour in the brandy and, tilting the pan away from you, dip into the fire, letting the flame burn the alcohol off for just a few seconds. Add the white wine and remaining 1/2 tablespoon butter and swirl to emulsify. Stir in the peas and asparagus and cook just to warm through, 30 seconds. Return the shrimp to the pan along with the tomatoes and toss. Remove the pan from the heat and transfer the shrimp and vegetables to serving plates. Season with sea salt and a squirt of the fresh lemon juice and garnish with the chives. Place a pancetta crisp on top, if using. Serve immediately.
This recipe was provided by a chef, restaurant or culinary professional and may have been scaled down from a bulk recipe. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.

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