This Anti-Inflammatory PCOS Recipe - Turmeric and Coconut Rice is a PCOS-friendly recipe with 450 calories, 10g protein, and 70g carbs per serving. Ready in 65 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse the brown rice under cold water until the water runs clear.
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In a saucepan, combine the rice, coconut milk, turmeric, salt, and water.
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Bring to a boil, then reduce heat to low, cover, and let simmer for 45 minutes.
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Remove from heat and let sit, covered, for 10 minutes.
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Fluff with a fork and garnish with fresh cilantro before serving.
Why this Anti-Inflammatory PCOS Recipe - Turmeric and Coconut Rice works for PCOS
Fat makes up about 30% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 300mg of sodium per serving, this Anti-Inflammatory PCOS Recipe - Turmeric and Coconut Rice fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Anti-Inflammatory PCOS Recipe - Turmeric and Coconut Rice recipe is designed to be PCOS-friendly. At 450 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 10 minutes and cook time is 55 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 450 calories, 10g protein (9%), 70g carbs, 15g fat. Plus 4g 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 450 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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