Stir-Fried Vegetable Wraps - PCOS-Friendly Recipe

Servings: 4

Lunch

This Stir-Fried Vegetable Wraps is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

Vegetable Wraps
2 tablespoons groundnut oil (peanut), plus more for greasing
12 small thin wheat flour pancakes* or refrigerated or frozen packaged crepes, thawed
3 eggs, lightly beaten
*Can be purchased at your local Chinese restaurant.
Stir-Fry Filling
1 tablespoon groundnut oil ( peanut)
2 cloves garlic, finely chopped, optional
1 tablespoon freshly grated ginger
4 ounces bean sprouts
1 red bell pepper, seeded and finely chopped
1 yellow bell pepper, seeded and finely chopped
1 handful shiitake mushrooms, finely chopped
1 tablespoon light soy sauce
Dash toasted sesame oil
Pinch freshly cracked white pepper
3 1/2 ounces honey-roasted ham, sliced, optional
1 tablespoon pickled red cabbage in vinegar, for garnish

Instructions

For the wraps:Grease the base of a small bamboo steamer with some groundnut oil, and lower the pancakes inside. Place the steamer over a small pan of boiling water, making sure the water does not touch the base of the steamer. Cover, and steam for 5 to 6 minutes. Take the pan off the heat, and keep the pancakes warm, covered in the steamer, until service. Heat a wok over high heat, and add 2 tablespoons groundnut oil. Pour in the beaten egg, and scramble, and then set it aside. For the filling:Reheat the wok, and add the groundnut oil, followed by the garlic, if using, and ginger. Stir-fry quickly for a few seconds to release the aroma. Cook's Note: If you don't like garlic you can leave it out and add a little extra ginger for taste. Add the bean sprouts, peppers, and mushrooms, and cook until the vegetables are tender, but still have a bite. Return the eggs to the wok, and season to taste with the light soy sauce, sesame oil, and white pepper. Cook's Note: You can add some sliced honey-roasted ham at this stage, if you wish. Transfer the dish to a large plate, and garnish with the pickled red cabbage. To serve: Place the plate in the center of the table alongside the pancakes in the steamer. To eat, fold a pancake in half, and then half again, to give it a fanned, conical shape. Stuff the pancake with the vegetable filling, and eat it immediately!SERVINGS: 4 (MAIN); Calories: 269; Total Fat 16 grams; Saturated Fat: 3 grams; Protein: 10 grams; Total carbohydrates: 22 grams; Sugar: 10 grams Fiber: 1. 5 grams; Cholesterol: 174 milligrams; Sodium: 333 milligrams
NotesI had these delicious parcels of stir-fried vegetables on my way to visit the Great Wall of China. I have added the crushed roasted soya beans and the pickled red cabbage to give extra texture and flavour. The pickled cabbage leaves a slight tangy zing on the tongue. The dish is fun and healthy to eat.
Meat lovers can add a few thinly sliced slithers of chicken or pork after the garlic and ginger, and chilli lovers can add a few sprinkles of dried chilli flakes after adding the soy sauce in step 4. If you cannot get garlic chives, add some chopped garlic (optional) and use sliced baby corn and spring onions instead to provide texture and flavour.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Honey.

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Frequently Asked Questions

Is Stir-Fried Vegetable Wraps good for PCOS?

Yes, this Stir-Fried Vegetable Wraps recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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