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Dinner: PCOS-Approved Mediterranean Plate
Grocery list: quinoa, chickpeas, cherry tomatoes, cucumber, olives, feta cheese, olive oil, lemon, salt, pepper. This recipe has a low GI due to the quinoa and chickpeas.
This PCOS-friendly Mediterranean plate is not only delicious but also packed with nutrients beneficial for PCOS. Quinoa and chickpeas are low GI foods, helping to control blood sugar levels. The monounsaturated fats from olive oil and olives can help reduce inflammation and improve insulin resistance. The fiber from the vegetables and quinoa can help with digestion and maintaining a healthy weight. This meal is also rich in calcium, potassium, and vitamins A and C, which are essential for overall health.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
This recipe includes superfoods such as:
Ingredients
1 cup quinoa (170g), 1 cup chickpeas (164g), 1 cup cherry tomatoes (149g), 1 cucumber (301g), 1/2 cup olives (67.5g), 1/2 cup feta cheese (75g), 2 tbsp olive oil (30ml), 1 lemon, Salt and pepper to taste
Instructions
1. Cook quinoa according to package instructions. 2. Rinse and drain chickpeas. 3. Slice cherry tomatoes, cucumber, and olives. 4. Combine all ingredients in a large bowl. 5. Drizzle with olive oil and lemon juice. 6. Season with salt and pepper. 7. Toss well and serve.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 50 g | ||
| Protein 18 g | ||
| Omega 3 1.00 g | ||
| Chromium 2.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 7 g | ||
| Sodium 400 mg | ||
| Sugar 8 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 10 g | ||
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