PCOS Japanese Recipes: Dinner - Japanese Salad with Brown Rice - PCOS-Friendly Recipe

Prep: 10 min

Cook: 30 min

Servings: 2

Dinner

This PCOS Japanese Recipes: Dinner - Japanese Salad with Brown Rice is a PCOS-friendly recipe with 350 calories, 12g protein, and 50g carbs per serving. Ready in 40 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

12g Protein

50g Carbs

10g Fat

This recipe includes a grocery list of brown rice, mixed vegetables, soy sauce, sesame oil, rice vinegar, ginger, and garlic. The Glycemic Index (GI) for brown rice is 50, which is considered low and is beneficial for PCOS.

Ingredients

1 cup brown rice (US)
200g brown rice (Metric)
2 cups mixed vegetables (US)
300g mixed vegetables (Metric)
2 tablespoons soy sauce (US)
30ml soy sauce (Metric)
1 tablespoon sesame oil (US)
15ml sesame oil (Metric)
1 tablespoon rice vinegar (US)
15ml rice vinegar (Metric)
1 teaspoon ginger (US)
5g ginger (Metric)
1 teaspoon garlic (US)
5g garlic (Metric), Salt and pepper to taste

Instructions

Cook the brown rice as per the instructions on the package.
In a large bowl, combine the mixed vegetables, soy sauce, sesame oil, rice vinegar, ginger, and garlic.
Toss the ingredients until they are well mixed.
Once the rice is cooked, add it to the salad and toss again.
Season with salt and pepper to taste.
Serve the salad warm or cold.

This Japanese salad with brown rice is a perfect PCOS-friendly dinner. The brown rice has a low GI, which helps in maintaining a steady blood sugar level. The mixed vegetables provide a variety of vitamins and minerals that are beneficial for PCOS. The sesame oil and soy sauce add a delicious flavor to the salad, making it a tasty and healthy choice. This recipe is fast and easy to prepare, providing a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Brown Rice.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

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Frequently Asked Questions

Is PCOS Japanese Recipes: Dinner - Japanese Salad with Brown Rice good for PCOS?

Yes, this PCOS Japanese Recipes: Dinner - Japanese Salad with Brown Rice recipe is designed to be PCOS-friendly. At 350 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Japanese Recipes: Dinner - Japanese Salad with Brown Rice?

This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 12g protein (14%), 50g carbs, 10g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 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.

Comments

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