Scallops, Okra, and Tomatoes in Coconut Curry Sauce - PCOS-Friendly Recipe
This Scallops, Okra, and Tomatoes in Coconut Curry Sauce is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/2 pound small fresh okra
- 1 pound plum tomatoes
- 1 tablespoon plus 1/2 teaspoon salt
- 1 small onion, chopped
- 1 large garlic clove, chopped
- 1 (1-inch) piece peeled fresh ginger, chopped
- 2 to 3 teaspoons minced fresh jalapeño chile (including seeds)
- 1 cup low-sodium fat-free chicken broth
- 1 1/4 pound sea scallops, tough muscle removed from side of each if necessary
- 1/4 teaspoon black pepper
- 2 teaspoons vegetable oil
- 1 1/2 teaspoons curry powder (preferably Madras)
- 2/3 cup well-stirred canned reduced-fat coconut milk
- 1/4 cup loosely packed fresh cilantro leaves
- Accompaniment: spiced basmati rice
Instructions
- Trim tops of okra, being careful not to cut into pods.
- Cut an X in bottom of each tomato and immerse tomatoes in a 2-quart saucepan of boiling water for 10 seconds. Transfer tomatoes with a slotted spoon (save boiling water) to a bowl of ice and cold water to cool, then peel. Add 1 tablespoon salt to boiling water, then add okra and cook, uncovered, until just tender, about 5 minutes. Drain okra in a colander, then plunge into same ice water to stop cooking. Drain okra and pat dry with paper towels.
- Quarter tomatoes lengthwise and seed, then cut each quarter lengthwise into 1/2-inch-wide strips.
- Purée onion, garlic, ginger, jalapeño (to taste), and 1/4 cup chicken broth in a blender.
- Pat scallops dry and sprinkle with pepper and remaining 1/2 teaspoon salt. Brush a 12-inch nonstick skillet with 1/2 teaspoon oil and heat over moderately high heat until just beginning to smoke. Brown scallops in 2 batches, turning once, about 4 minutes total. Transfer scallops as browned with tongs to a plate and keep warm, covered with foil. (Scallops will not be cooked through.)
- Add remaining 1 1/2 teaspoons oil to skillet and reduce heat to moderate. Add purée carefully (it may splatter), then add curry powder. Boil, stirring constantly, 2 minutes. Add coconut milk and remaining 3/4 cup broth and bring to a simmer. Add tomato strips and simmer, stirring frequently, until tomatoes are softened, 3 to 4 minutes. Season sauce with salt and pepper.
- Stir in scallops and okra and simmer until scallops are just cooked through, about 3 minutes. Divide scallops, vegetables, and sauce among 4 plates and sprinkle with cilantro.
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Frequently Asked Questions
Yes, this Scallops, Okra, and Tomatoes in Coconut Curry Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. 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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