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Dinner: Asian-Inspired Salmon Rice Bowl
Grocery list: Salmon fillets, brown rice, mixed vegetables, low-sodium soy sauce, sesame oil, honey, sesame seeds, garlic. The brown rice (GI 50) and vegetables provide complex carbs, while the salmon provides protein and healthy fats.
This Asian-Inspired Salmon Rice Bowl is a PCOS-friendly meal that is easy to prepare and packed with nutrients. The salmon provides Omega-3 fatty acids which can help reduce inflammation and insulin resistance. The brown rice is a low-GI carbohydrate source that helps maintain steady blood sugar levels. The mixed vegetables add fiber and a variety of vitamins and minerals. Enjoy this meal as part of your personalized meal plan, and feel empowered knowing you're taking control of your health.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
This recipe includes superfoods such as:
Ingredients
2 salmon fillets (150g each), 1 cup of brown rice (200g), 2 cups of mixed vegetables (carrots, bell peppers, broccoli - 300g), 2 tablespoons of low-sodium soy sauce (30ml), 1 tablespoon of sesame oil (15ml), 1 tablespoon of honey (15ml), 1 tablespoon of sesame seeds (10g), 1 clove of garlic, minced, Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions. 2. In a bowl, mix the soy sauce, sesame oil, honey, and minced garlic to make the sauce. 3. Season the salmon fillets with salt and pepper, then pan-sear them for about 4 minutes on each side. 4. Steam the mixed vegetables until tender. 5. Drizzle half of the sauce over the cooked salmon. 6. To serve, divide the rice into two bowls, top with the salmon, vegetables, and remaining sauce. Sprinkle with sesame seeds.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 550 kcal | ||
| Fat 25 g | ||
| Carbohydrate 35 g | ||
| Protein 45 g | ||
| Omega 3 2500.00 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Vitamin D 800.00 mcg | ||
| Magnesium 100.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 8 g | ||
| Saturated Fat 4 g | ||
| Sodium 400 mg | ||
| Sugar 9 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 6 g | ||
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