Crab With Romaine, Dill Sauce, and Sunflower Seeds - PCOS-Friendly Recipe
This Crab With Romaine, Dill Sauce, and Sunflower Seeds is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/4 cup raw sunflower seeds
- 2 cups vegetable oil
- Kosher salt
- 1 bunch dill, tough stems removed, very coarsely chopped (about 2 cups), plus sprigs for serving
- 1/3 cup buttermilk
- 1/4 cup whole milk
- 1/4 cup sunflower or vegetable oil, plus more for drizzling
- 1/4 teaspoon guar gum (optional)
- 2 romaine hearts, halved lengthwise
- 12 ounces lump crabmeat, picked over
- 1 tablespoon olive oil
- 1 teaspoon finely grated lemon zest
- 2 tablespoons fresh lemon juice
Instructions
- Place sunflower seeds in jar and pour in cold water to cover. Seal jar and let seeds sit at least 8 hours and up to 12 hours.
- Drain sunflower seeds and return to jar. Cover with a double layer of cheesecloth, secure with a rubber band, and let seeds sit until just beginning to sprout, at least 12 hours and up to 1 day. Pat dry with paper towels.
- Heat vegetable oil in a medium saucepan fitted with thermometer over medium-high until thermometer registers 350 °F. Carefully add sunflower seeds and cook, swirling pan, until puffed and golden brown, about 3 minutes. Using a slotted spoon, transfer to paper towels to drain; season with salt. Let cool.
- Cook chopped dill in a large saucepan of boiling salted water just until wilted and bright green, about 30 seconds. Immediately transfer to a bowl of ice water and swish around to cool as quickly as possible. Drain dill and gently squeeze to remove excess water.
- Blend dill, buttermilk, and milk in a blender until mixture is bright green and smooth. With motor running, gradually stream in 1/4 cup sunflower oil followed by guar gum, if using (guar gum will give the sauce body without impacting flavor; if omitting, sauce will be a bit runny but equally tasty); season with salt. Transfer dill sauce to a medium bowl. Cover and chill.
- Prepare a grill for medium-high heat. Lightly drizzle cut sides of romaine with more sunflower oil; season with salt. Grill, cut side down, until grill marks appear but lettuce is still very crunchy, about 45 seconds. (Or char in a grill pan over medium-high.) Transfer to a platter; let cool.
- Heat crabmeat, olive oil, lemon zest, and lemon juice in a medium saucepan over low, stirring gently, until slightly warm; season with salt.
- Divide crab mixture among plates. Gently dip romaine in dill sauce and turn to coat completely, letting excess drip back into bowl. Arrange over crab; top with dill sprigs and fried sunflower seeds.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sunflower Seeds, Lemon.
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Frequently Asked Questions
Yes, this Crab With Romaine, Dill Sauce, and Sunflower Seeds 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.
Cook Another PCOS-Friendly Lunch
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