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Lunch: PCOS Chinese Recipes: Lunch - Shrimp Fried Rice
This recipe includes brown rice, a low GI carbohydrate, and shrimp, a lean source of protein. The mixed vegetables add fiber and a variety of vitamins and minerals. The grocery list includes: brown rice, shrimp, mixed vegetables, garlic, olive oil, eggs, low sodium soy sauce, and sesame oil.
This PCOS-friendly shrimp fried rice is a delicious and healthy lunch option. Brown rice is a low GI carbohydrate that helps regulate blood sugar levels, which is crucial for managing PCOS. Shrimp is a lean source of protein that keeps you feeling full and satisfied. The mixed vegetables add fiber and a variety of vitamins and minerals, including vitamin C and iron, which are important for hormone regulation and blood health. This recipe is quick and easy to make, providing a sense of empowerment and control over your diet.
Prep Time: 15 mins
Cook Time: 60 mins
Total Time: 75 mins
This recipe includes superfoods such as:
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1 cup of brown rice (200g), 2 cups of water (480ml), 1/2 lb of shrimp (225g), 1 cup of mixed vegetables (150g), 2 cloves of garlic, 1 tablespoon of olive oil (15ml), 2 eggs, 1/4 cup of low sodium soy sauce (60ml), 1 teaspoon of sesame oil (5ml), Salt and pepper to taste
Instructions
1. Rinse the rice under cold water until the water runs clear. 2. In a pot, bring the water to a boil. Add the rice, reduce the heat to low, cover and cook for 45 minutes. 3. While the rice is cooking, heat the olive oil in a pan over medium heat. Add the garlic and cook until fragrant. 4. Add the shrimp and cook until pink. Remove the shrimp from the pan and set aside. 5. In the same pan, add the mixed vegetables and cook until tender. 6. Push the vegetables to one side of the pan and scramble the eggs on the other side. 7. Add the cooked rice, shrimp, soy sauce, and sesame oil to the pan. Stir everything together and season with salt and pepper. 8. Serve hot.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 45 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 3 mg | ||
| Calcium 100 mg | ||
| Cholesterol 150 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 3 g | ||
| Potassium 400 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 5 g | ||
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