Spanish Recipe for PCOS - Spanish Sardine Salad - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This Spanish Recipe for PCOS - Spanish Sardine Salad is a PCOS-friendly recipe with 350 calories, 25g protein, and 20g carbs per serving. Ready in 10 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

25g Protein

20g Carbs

15g Fat

This recipe requires a can of sardines, mixed salad greens, cherry tomatoes, olives, red onion, extra virgin olive oil, lemon juice, and salt and pepper. The GI for these ingredients is low, making it a great choice for those with PCOS.

Ingredients

1 can of sardines in olive oil (120g)
2 cups of mixed salad greens (60g)
1/2 cup of cherry tomatoes (75g)
1/4 cup of sliced olives (30g)
1/4 cup of diced red onion (25g)
2 tablespoons of extra virgin olive oil (30ml)
1 tablespoon of lemon juice (15ml), Salt and pepper to taste

Instructions

Drain the sardines and set aside.
In a large bowl, combine the salad greens, cherry tomatoes, olives, and red onion.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Top the salad with the sardines.
Serve immediately.

This Spanish sardine salad is a fantastic choice for those with PCOS. It's packed with protein and healthy fats from the sardines and olive oil, which can help to balance hormones. The salad greens, tomatoes, and onions provide a variety of vitamins and minerals, including vitamin C and potassium. The low GI of these ingredients can also help to regulate blood sugar levels, which is important for managing PCOS.

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Frequently Asked Questions

Is Spanish Recipe for PCOS - Spanish Sardine Salad good for PCOS?

Yes, this Spanish Recipe for PCOS - Spanish Sardine Salad recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g 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 Spanish Recipe for PCOS - Spanish Sardine Salad?

This recipe takes about 10 minutes total. Prep time is 10 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, 25g protein (29%), 20g carbs, 15g 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 Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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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