Shrimp & Scallop Scampi - PCOS-Friendly Recipe
This Shrimp & Scallop Scampi is a PCOS-friendly recipe with 419 calories, 20.53g protein, and 42.47g carbs per serving. Ready in 36 minutes. High in fiber (4.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 tbsps margarine
- 1 cup minute brown rice
- 3 1/3 tbsps minced garlic
- 3 3/4 oz cooked shrimp
- 3 3/4 oz cooked scallops
- 5 fl oz dry table wine
- 1 tsp ground ginger
- 1 tbsp olive oil
- 1/2 cup sliced onion
- 1/4 cup chopped scallions
- 3/4 cup parsley
- 3 cups chopped or sliced roma tomatoes
Instructions
- Sauté olive oil, minced garlic, ground ginger until garlic is slightly brown, add onions until tender.
- Add shrimp and scallops until mostly cooked (shrimp will be pink), about 3-5 minutes.
- Add in your diced tomatoes, and wine. Cook for a few minutes (until the alcohol has been cooked out).
- Add in your margarine (like Brummel & Brown) unmelted.
- Add in your parsley. Once your "butter" has mixed through, you're done.
- Serve on top of 1/2 cup of brown rice.
- Note: you can serve this dish with some steamed vegetables.
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 Shrimp & Scallop Scampi contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Shrimp & Scallop Scampi 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Shrimp & Scallop Scampi recipe is designed to be PCOS-friendly. At 419 calories per serving with 20.53g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 31 minutes and cook time is 5 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 419 calories, 20.53g protein (20%), 42.47g carbs, 17.42g fat. Plus 4.7g 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 419 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 3 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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