Sumo Stew (Chanko-Nabe) with Shrimp, Meatballs, and Bok Choy - PCOS-Friendly Recipe
This Sumo Stew (Chanko-Nabe) with Shrimp, Meatballs, and Bok Choy is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 8 ounces udon noodles
- 3/4 teaspoon kosher salt, divided, plus more
- 3 tablespoons vegetable oil, divided
- 4 –6 large eggs (optional)
- 8 ounces sliced maitake or shiitake mushrooms
- 2 garlic cloves, finely chopped
- 1 tablespoon finely chopped ginger
- 2 teaspoons white miso paste
- 4 cups homemade or store-bought low-sodium chicken broth
- 1 (6x5-inch) piece dried kombu (optional)
- 1 tablespoon low-sodium soy sauce
- Chicken Meatballs with Ginger and Miso
- 1 medium carrot, sliced into 1/4-inch coins
- 3/4 pound baby bok choy, trimmed, cut crosswise in 2-inch pieces (about 6 cups)
- 1 tablespoon rice wine vinegar (optional)
- 8 ounces skinless flaky white fish (such as bass, halibut, branzino, or cod), cut into 3x3/4-inch pieces
- 8 ounces peeled, deveined, tail-on large shrimp
- 2 tablespoons sliced scallions
Instructions
- Cook udon in a medium pot of boiling salted water according to package directions. Transfer udon to a colander to drain; reserve cooking liquid in pot. Transfer udon to a large bowl and toss with 1 Tbsp. oil.
- If using eggs, cover pot and return cooking liquid to a boil. Add eggs and cook at a low boil until soft-boiled, about 6 minutes. Transfer eggs to a large bowl of ice water to cool, then peel and reserve.
- Heat remaining 2 Tbsp. oil in a large pot over medium-high. Sauté mushrooms and 1/4 tsp. salt until lightly browned and moisture releases, about 5 minutes. Stir in garlic and ginger; cook until fragrant, 30 –60 seconds. Stir in miso, then add chicken broth. Stir in kombu, if using, soy sauce, and remaining 1/2 tsp. salt. Cover, bring to a simmer, and cook 10 minutes.
- Add meatballs and carrots. Cover and continue to simmer until meatballs are just cooked through, about 10 minutes. Remove kombu from broth and discard.
- Stir in bok choy and vinegar, if using. Place fish on top of stew, then cover and cook 3 minutes. Gently fold in shrimp (try to avoid breaking up fish) and cook, covered, until shrimp is pink and fish is opaque and cooked through, about 3 minutes more.
- Divide stew among bowls. Slice eggs in half lengthwise and top each bowl with 2 halves. Sprinkle with scallions. Serve udon in large bowl for sharing alongside.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Miso.
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Frequently Asked Questions
Yes, this Sumo Stew (Chanko-Nabe) with Shrimp, Meatballs, and Bok Choy recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly 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.
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