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

PCOS Korean Recipes: Dinner - Korean Salad with Brown Rice
Prep: 10 min
Cook: 30 min
Servings: 2
Dinner

This PCOS Korean Recipes: Dinner - Korean Salad with Brown Rice is a PCOS-friendly recipe with 350 calories, 15g protein, and 45g carbs per serving. Ready in 40 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
15g Protein
45g Carbs
10g Fat
Grocery list: brown rice, mixed vegetables, soy sauce, sesame oil, sesame seeds. The brown rice in this recipe has a low Glycemic Index (GI), which is beneficial for managing PCOS.

Ingredients

  • 1 cup of brown rice (US)
  • 200g of brown rice (metric)
  • 2 cups of mixed vegetables (US)
  • 400g of mixed vegetables (metric)
  • 2 tablespoons of soy sauce (US)
  • 30ml of soy sauce (metric)
  • 1 tablespoon of sesame oil (US)
  • 15ml of sesame oil (metric)
  • 1 tablespoon of sesame seeds (US)
  • 15g of sesame seeds (metric)

Instructions

  1. Cook the brown rice according to the package instructions.
  2. While the rice is cooking, chop the mixed vegetables and sauté them in a pan with a little oil.
  3. In a small bowl, mix together the soy sauce and sesame oil.
  4. Once the rice is cooked, mix it with the sautéed vegetables and the soy sauce mixture.
  5. Sprinkle the sesame seeds on top before serving.
This PCOS-friendly Korean salad with brown rice is not only delicious, but also packed with key nutrients beneficial for managing PCOS. The brown rice has a low Glycemic Index (GI), which helps regulate blood sugar levels. The mixed vegetables provide a variety of vitamins and minerals, including Vitamin A and C, which are important for overall health. The sesame seeds add a nice crunch and are a good source of healthy fats. This recipe is quick and easy to make, providing a sense of empowerment and control over your diet. Enjoy this tasty and nutritious meal that supports your health and well-being.

PCOS-Friendly Foods in This Recipe

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

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. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

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Frequently Asked Questions

Yes, this PCOS Korean Recipes: Dinner - Korean Salad with Brown Rice recipe is designed to be PCOS-friendly. At 350 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

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.

Per serving: 350 calories, 15g protein (17%), 45g carbs, 10g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

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.

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.

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