Nuts and Seeds for PCOS: Complete Guide
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Lunch: PCOS Vegetarian Chinese Recipes: Lunch - Vegetarian Fried Rice
This PCOS-friendly recipe features brown rice, a low GI carbohydrate, and a variety of colorful vegetables. Grocery list: brown rice, olive oil, carrots, frozen peas, bell peppers, garlic, green onions, low-sodium soy sauce, sesame oil, salt, and pepper.
This Vegetarian Fried Rice is a perfect lunch option for those with PCOS. It's packed with fiber from the brown rice and vegetables, which can help regulate blood sugar levels. The olive oil provides healthy monounsaturated fats, and the soy sauce adds a boost of flavor without adding too much sodium. This meal is easy to prepare and can be personalized with your favorite vegetables. It's a great way to feel empowered and in control of your PCOS diet.
Prep Time: 15 mins
Cook Time: 50 mins
Total Time: 65 mins
This recipe includes superfoods such as:
Ingredients
1 cup of brown rice (200g), 2 cups of water (500ml), 1 tablespoon of olive oil (15ml), 1/2 cup of diced carrots (64g), 1/2 cup of frozen peas (80g), 1/2 cup of diced bell peppers (75g), 2 cloves of garlic, minced, 2 green onions, chopped, 2 tablespoons of low-sodium soy sauce (30ml), 1/2 teaspoon of sesame oil (2.5ml), Salt and pepper to taste
Instructions
1. Rinse the brown rice under cold water until the water runs clear. 2. In a saucepan, bring the water to a boil. Add the rice, reduce the heat to low, cover, and cook for 45 minutes. 3. In a large pan, heat the olive oil over medium heat. Add the carrots, peas, bell peppers, and garlic. Cook for 5 minutes, stirring occasionally. 4. Add the cooked rice to the pan. Stir in the soy sauce and sesame oil. Season with salt and pepper. 5. Cook for another 5 minutes, stirring occasionally. 6. Serve the fried rice garnished with the green onions.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 55 g | ||
| Protein 12 g | ||
| Omega 3 1.00 g | ||
| Chromium 25.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 400 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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