PCOS Meal Planner › Recipes

PCOS Broccoli Rice - Lemon Garlic Broccoli Rice Risotto - PCOS-Friendly Recipe

PCOS Broccoli Rice - Lemon Garlic Broccoli Rice Risotto
Prep: 10 min
Cook: 20 min
Servings: 2
Dinner

This PCOS Broccoli Rice - Lemon Garlic Broccoli Rice Risotto is a PCOS-friendly recipe with 250 calories, 8g protein, and 30g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories
8g Protein
30g Carbs
10g Fat
Grocery list: Broccoli, Brown Rice, Garlic, Lemon, Olive Oil, Salt, Pepper. This recipe is low in GI due to the use of brown rice and broccoli.

Ingredients

  • 2 cups of broccoli (US: 2 cups, Metric: 500 grams)
  • 1 cup of brown rice (US: 1 cup, Metric: 200 grams)
  • 2 cloves of garlic (US: 2 cloves, Metric: 6 grams)
  • 1 lemon (US: 1 lemon, Metric: 58 grams)
  • 2 tablespoons of olive oil (US: 2 tablespoons, Metric: 30 milliliters), Salt and pepper to taste

Instructions

  1. Cook the brown rice according to package instructions.
  2. While the rice is cooking, chop the broccoli into small pieces and mince the garlic.
  3. Heat the olive oil in a pan over medium heat.
  4. Add the garlic and sauté until fragrant.
  5. Add the broccoli and cook until tender.
  6. Once the rice is cooked, add it to the pan with the broccoli and garlic.
  7. Squeeze the juice of the lemon over the rice and broccoli.
  8. Season with salt and pepper to taste.
  9. Serve hot.
This PCOS-friendly recipe is not only delicious but also packed with nutrients that are beneficial for managing PCOS. The brown rice is a low GI food that helps to regulate blood sugar levels, while the broccoli provides a good source of fiber and vitamin C. The olive oil adds healthy monounsaturated fats. This meal is easy to prepare and provides a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

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

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

1
Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule
3
Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in
Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Yes, this PCOS Broccoli Rice - Lemon Garlic Broccoli Rice Risotto recipe is designed to be PCOS-friendly. At 250 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 250 calories, 8g protein (13%), 30g carbs, 10g fat. Plus 5g 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 250 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.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Hormone Balance: Kefir Green Goddess Dressing Hormone Support: Collagen Beauty Water for PCOS Hormone Balance: Arugula and Walnut Pesto for PCOS Hormone Balance: Probiotic Green Goddess Dressing PCOS Liver Support: Microgreens Power Salad Metabolic Health: Sorrel Soup for PCOS
Browse All Dinner Recipes

Check the Ingredients

Want to know if a specific ingredient is good for PCOS? Check it instantly.

Open the PCOS Food Checker

PCOS Nutrition Guides

PCOS vs Cushing's Syndrome: How to Tell the Difference What's the Best Garlic for PCOS? A Comprehensive Guide PCOS Friendly Kombucha: Complete Guide to Probiotic Beverages More PCOS Articles...

More PCOS-Friendly Recipes

Quick Chicken and Corn Wraps Recipe How to Prepare Stew Meat | MyRecipes Mini Olive Oil and Ricotta Pound Cakes with Chocolate Covered Orange Peel Spoonable Bloody Marys Spanish Anchovy, Fennel, and Preserved Lemon Salad Browse All Recipes...