Calamari Marinara - PCOS-Friendly Recipe
This Calamari Marinara is a PCOS-friendly recipe with 171 calories, 14.43g protein, and 10.06g carbs per serving. Ready in 30 minutes. High in fiber (1.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp butter
- 1/2 tsp white pepper
- 1 dash salt
- 1 cup chicken broth
- 4 cloves garlic, sliced
- 6 sprigs parsley, chopped
- 3 cups spinach
- 14 oz crushed tomatoes
- 1/4 cup pine nuts
- 4 fl oz white wine
- 1 lb calamari
Instructions
- Cut calamari tubes into 1/4" thick rings.
- Melt butter in a large skillet over medium-high heat. Add garlic; sauté for 3 minutes or until tender and lightly browned.
- Add calamari rings, broth, and rest of ingredients except spinach and pine nuts.
- Bring to a boil; reduce heat, and simmer, uncovered, for 30 minutes.
- Add spinach, and pine nuts; simmer for 8 minutes or until spinach wilts.
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 Calamari Marinara contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 Calamari Marinara 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: Spinach, Nuts.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Nuts are a natural sourc...
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Frequently Asked Questions
Yes, this Calamari Marinara recipe is designed to be PCOS-friendly. At 171 calories per serving with 14.43g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 22 minutes and cook time is 8 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 171 calories, 14.43g protein (34%), 10.06g carbs, 7.12g fat. Plus 1.9g 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 171 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 6 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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