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Dinner: PCOS Nutrient Dense Patties - Sardine and Sweet Potato Patties
This recipe includes a grocery list of sardines, sweet potato, almond flour, egg, lemon, and olive oil. The main ingredients, sardines and sweet potatoes, have a low Glycemic Index (GI), making this recipe ideal for PCOS.
These nutrient-dense patties are packed with PCOS-friendly ingredients. Sardines are a great source of Omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. Sweet potatoes are a low GI carbohydrate, providing steady energy without spiking blood sugar levels. This recipe is easy to prepare, offering a quick and delicious dinner option that supports your PCOS management.
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
This recipe includes superfoods such as:
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1 can (4.4 oz or 125g) sardines in olive oil, drained; 1 medium sweet potato (about 1 cup or 200g), cooked and mashed; 1/4 cup (30g) almond flour; 1 egg; 1 tablespoon (15ml) lemon juice; 1/2 teaspoon (2.5g) sea salt; 1/4 teaspoon (1.25g) black pepper; 2 tablespoons (30ml) olive oil for cooking
Instructions
1. In a bowl, combine the sardines, mashed sweet potato, almond flour, egg, lemon juice, salt, and pepper. Mix until well combined. 2. Form the mixture into patties. 3. Heat the olive oil in a skillet over medium heat. 4. Cook the patties for 3-4 minutes on each side, until golden brown.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 20 g | ||
| Omega 3 1.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Vitamin D 200.00 mcg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 300 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 3 g | ||
| Sodium 400 mg | ||
| Sugar 6 g | ||
| Potassium 500 mg | ||
| Vitamin A 10000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 5 g | ||
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