Rustic Shrimp Stew - PCOS-Friendly Recipe
This Rustic Shrimp Stew is a PCOS-friendly recipe with 275 calories, 31.12g protein, and 18.26g carbs per serving. Ready in 40 minutes. High in fiber (2.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 3/4 cups low sodium chicken broth
- 2 links Italian chicken sausage
- 16 oz shrimp
- 1 tbsp olive oil
- 2 medium carrots peeled & sliced thin
- 2 cloves garlic
- 1 cup sliced onion
- 1/2 cup fresh parsley
- 1 cup diced potato
- 0.12 cup flour
Instructions
- Heat oil in a large Dutch oven.
- Add potato, carrot, garlic, onion and sausage.
- Season with salt and pepper if desired and cook, stirring occasionally until potatoes are crisp-tender, 15-17 minutes.
- Sprinkle flour over potatoes and vegetables.
- Stir in broth and 1 cup water, bring to a boil then reduce to a simmer and cook until potatoes are cooked through (about 5 minutes).
- Add shrimp to soup, cover and simmer 3-4 minutes until shrimp are pinked and opaque.
- Remove from heat and add parsley.
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 Rustic Shrimp Stew contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 Rustic Shrimp Stew 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Rustic Shrimp Stew recipe is designed to be PCOS-friendly. At 275 calories per serving with 31.12g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 275 calories, 31.12g protein (45%), 18.26g carbs, 8.58g fat. Plus 2.4g 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 Appetizer. At 275 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment