Seafood Chowder with Squash - PCOS-Friendly Recipe
This Seafood Chowder with Squash is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- 1/2 small white onion, minced
- 1/2 leek (white and pale green parts), halved lengthwise and thinly sliced
- 1 shallot, minced
- 1 garlic clove, minced
- 1 tablespoon peeled and minced ginger
- 2 cups peeled, seeded, and cubed winter squash, such as kabocha
- 1 carrot, sliced
- 1/2 teaspoon mild curry powder
- 1 lemongrass stalk, bruised with the side of a chef's knife and halved
- 1 bay leaf
- 3/4 cup unsweetened coconut milk
- 3 1/2 cups Vegetable Broth or water
Instructions
- Make the chowder base. In a medium pot, heat the olive oil over medium-low heat. Add the onion and cook until softened, about 6 minutes. Add the leek, shallot, garlic, and ginger and cook, stirring occasionally, until the leek is softened, about 6 minutes. Add the squash, carrot, and curry powder, season with salt, and cook, stirring, for a few minutes.
- Raise the heat to medium-high, add the lemongrass, bay leaf, coconut milk, and broth, and bring to a simmer. Cook the chowder base until the squash and carrots are very tender, about 30 minutes.
- Meanwhile, make the mussels. In a medium pot, heat the olive oil over medium-low heat. Add the shallot and garlic and cook, stirring often, until softened, about 3 minutes. Increase the heat to high, add the wine, and bring to a boil. Add the mussels, cover the pot, and steam them until they just open wide, 3 to 4 minutes.
- Using a slotted spoon, transfer the mussels to a medium bowl. Remove the mussels from the shells; discard the shells and any mussels that haven't opened. Strain the broth into a small bowl.
- Once the squash is tender, discard the lemongrass and bay leaf. Process the chowder base in a blender until very smooth and creamy, then pass through a fine-mesh strainer into a large pot.
- Bring the chowder base to a simmer, then add the raw diced squash, potatoes, and turnips and cook until tender, about 10 minutes. Add the radishes, shrimp, and sea bass and simmer for about 3 minutes. Stir in the mussels and red pepper. The soup's consistency should be thinner than traditional chowder—add a splash of the reserved mussel liquid, if needed. Season with a touch of salt and pepper. Serve the chowder in bowls, topped with a drizzle of extra-virgin olive oil, the red onion, chives, and Aleppo pepper.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Seafood Chowder with Squash 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 6 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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