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Dinner: Spanish Recipe for PCOS - Spanish Squid and Potato Stew
This Spanish Squid and Potato Stew is a comforting and nutritious meal that's perfect for those with PCOS. The grocery list includes squid, potatoes, onion, garlic, bell pepper, tomato sauce, white wine, olive oil, and fresh parsley. The potatoes have a medium GI, while the other ingredients have a low GI.
This Spanish Squid and Potato Stew is a PCOS-friendly recipe that's rich in protein, fiber, and healthy fats. The squid is a great source of lean protein and omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. The potatoes provide a good source of complex carbs, while the olive oil adds healthy monounsaturated fats. The veggies add fiber and a variety of vitamins and minerals. This meal is easy to prepare and provides a comforting and satisfying dinner option.
Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 55 mins
This recipe includes superfoods such as:
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Learn more →Ingredients
1 lb (450g) of squid, cleaned and cut into rings, 1 lb (450g) of potatoes, peeled and diced, 1 large onion, chopped, 2 cloves of garlic, minced, 1 red bell pepper, chopped, 1 cup (240ml) of tomato sauce, 1/2 cup (120ml) of white wine, 2 tbsp of olive oil, Salt and pepper to taste, Fresh parsley for garnish
Instructions
1. Heat the olive oil in a large pot over medium heat. 2. Add the onion, garlic, and bell pepper, cooking until softened. 3. Add the squid and cook for a few minutes until it turns opaque. 4. Add the potatoes, tomato sauce, and white wine. Season with salt and pepper. 5. Cover the pot and let it simmer for about 30 minutes, or until the potatoes are tender. 6. Serve hot, garnished with fresh parsley.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 30 g | ||
| Protein 25 g | ||
| Omega 3 0.30 g | ||
| Chromium 25.00 mg | ||
| Zinc 10.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 2 mg | ||
| Calcium 80 mg | ||
| Cholesterol 200 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 200 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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