Kippers and Bits - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Tina Ruggiero, M.S., R.D.
Kippers, Vidalia Onions, Lemony Mayo and GreensWhen I went to Norway two years ago, I was amazed by how healthy everyone looked. The women, in particular, had complexions that were milky white; their hair was shiny, an
Ingredients
- 2 tbsp/30 g low-fat mayonnaise
- 1 tbsp/15 ml nonfat Greek yogurt
- 1/8 tsp lemon zest
- 1 tsp/5 ml lemon juice
- 4 slices multigrain bread
- 4 leaves crisp lettuce (such as Boston, romaine or Bibb)
- 4 thick slices beefsteak tomato
- 4 thin slices Vidalia onion
- 2 (3 1/4 oz/91 g) cans kippers, drained
- 4 oz/112 g avocado, thinly sliced (optional)
- Freshly ground black pepper, to taste
Instructions
- Combine the mayonnaise, yogurt, lemon zest and juice. Set aside.
- Toast the bread. To assemble the sandwiches, place the bread on a work surface and spread with the lemony sauce. Top with 1 leaf of lettuce (fold it if necessary), 1 slice of tomato, 1 slice of onion, one-fourth of the kipper filets and 1 ounce/28 grams of the avocado. Season with freshly ground black pepper.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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