Lemon Shrimp Stir-Fry - PCOS-Friendly Recipe
This Lemon Shrimp Stir-Fry is a PCOS-friendly recipe with 140 calories, 14.81g protein, and 14g carbs per serving. Ready in 25 minutes. High in fiber (3.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp cornstarch
- 1 tbsp less sodium soy sauce
- 1 tbsp canola oil
- 12 oz raw shrimp
- 1/4 tsp crushed red pepper flakes
- 3/4 cup chicken broth
- 3 tbsps lemon juice
- 5 cups broccoli, chopped
- 2 cup carrots, sliced
Instructions
- For sauce, in a small bowl stir together chicken broth, lemon juice, cornstarch, chili flakes, and soy sauce; set aside.
- In a large skillet heat half the oil over medium-high heat. Add broccoli and carrots; cook and stir for 4-6 minutes or until crisp-tender. Remove from skillet.
- Add remaining oil and shrimp to the skillet. Cook and stir for 2-3 minutes or until shrimp are cooked. Remove from pan.
- Stir sauce; add to skillet. Cook and stir until thickened and bubbly. Return vegetables and shrimp to skillet; stir to coat with sauce. Cook and stir for 1-2 minutes or until heated through.
- If desired serve over rice.
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 Lemon Shrimp Stir-Fry 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
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Carrot: Provide antioxidants that support overall metabolic health
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Lemon Shrimp Stir-Fry 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: Broccoli, Lemon.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Lemon Shrimp Stir-Fry recipe is designed to be PCOS-friendly. At 140 calories per serving with 14.81g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 140 calories, 14.81g protein (42%), 14g carbs, 3.61g fat. Plus 3.8g 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 140 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 5 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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