Mediterranean Diet Adaptations for PCOS Management
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Dinner: PCOS Friendly Pasta - Zucchini Noodles with Lean Turkey Meatballs
Grocery list: Large zucchini, lean turkey mince, onion, garlic, low sugar marinara sauce, grated parmesan, olive oil, salt, pepper. This meal has a low GI, helping to manage insulin levels.
This PCOS-friendly meal is not only delicious but also packed with nutrients important for managing PCOS symptoms. The zucchini noodles provide a low-carb alternative to traditional pasta, helping to manage insulin levels. The lean turkey provides a great source of protein, while the marinara sauce and parmesan add a burst of flavor. This meal is quick and easy to prepare, providing a sense of empowerment and control over your diet.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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1 large zucchini (spiralized into noodles), 200g lean turkey mince, 1/2 onion (chopped), 2 cloves garlic (minced), 1/2 cup marinara sauce (low sugar), 1/4 cup grated parmesan, 1 tbsp olive oil, Salt and pepper to taste
Instructions
1. Heat olive oil in a pan over medium heat. 2. Add onions and garlic, sauté until soft. 3. Add turkey mince, cook until browned. 4. Add marinara sauce, simmer for 10 minutes. 5. In a separate pan, sauté zucchini noodles until tender. 6. Serve turkey meatballs over zucchini noodles, top with parmesan.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 12 g | ||
| Carbohydrate 30 g | ||
| Protein 25 g | ||
| Omega 3 0.30 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 150 mg | ||
| Cholesterol 60 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 700 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 5 g | ||
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