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Dinner: Low-Glycemic Mediterranean Bowl
Grocery list: quinoa, cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, olive oil, lemon. This recipe features low GI ingredients like quinoa (GI 53) and cucumber (GI 15).
This Low-Glycemic Mediterranean Bowl is a PCOS-friendly recipe that is fast, easy, and customizable. It's packed with fiber from quinoa and veggies, which helps regulate blood sugar levels. The monounsaturated fats from olive oil and olives are beneficial for heart health. The recipe also provides a good amount of protein from quinoa and feta cheese, which is essential for hormone balance in PCOS. Enjoy the variety and regular updates of our PCOS-friendly recipes.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
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1 cup quinoa (170g), 2 cups water (480ml), 1 cup chopped cucumber (150g), 1 cup cherry tomatoes (150g), 1/2 cup chopped red onion (75g), 1/2 cup chopped kalamata olives (60g), 1/2 cup crumbled feta cheese (75g), 2 tablespoons olive oil (30ml), 1 tablespoon lemon juice (15ml), Salt and pepper to taste
Instructions
1. Rinse quinoa under cold water until water runs clear. 2. In a medium saucepan, bring water to a boil. Add quinoa, reduce heat to low, cover and simmer for 15 minutes. 3. While quinoa is cooking, chop cucumber, tomatoes, red onion, and olives. 4. In a large bowl, combine cooked quinoa, chopped vegetables, and feta cheese. 5. Drizzle with olive oil and lemon juice, season with salt and pepper. Toss to combine. 6. Serve immediately, or refrigerate for later use.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 50 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 7 g | ||
| Sodium 400 mg | ||
| Sugar 6 g | ||
| Potassium 600 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 8 g | ||
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