Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Dinner: PCOS-Friendly Chicken Shawarma and Cauliflower Rice Bowl
Grocery list: Chicken breasts, olive oil, garlic, cumin, turmeric, coriander, cauliflower, cherry tomatoes, cucumber, Greek yogurt. Low GI ingredients: cauliflower, cucumber, cherry tomatoes.
This PCOS-friendly bowl is packed with protein from chicken and Greek yogurt, and low GI veggies like cauliflower and cucumber. It's a quick, easy meal that can help manage PCOS symptoms. Protein helps keep you full and satisfied, while the low GI veggies won't spike your blood sugar. Plus, the spices in the chicken shawarma add plenty of flavor without adding calories.
Prep Time: 40 mins
Cook Time: 20 mins
Total Time: 60 mins
This recipe includes superfoods such as:
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1 lb (450g) boneless, skinless chicken breasts, 2 tbsp (30ml) olive oil, 2 cloves garlic, minced, 1 tsp (5g) cumin, 1 tsp (5g) turmeric, 1 tsp (5g) coriander, 1 head cauliflower, riced, 1 cup (150g) cherry tomatoes, halved, 1 cucumber, sliced, 1/2 cup (120g) Greek yogurt, Salt and pepper to taste
Instructions
1. Marinate chicken in olive oil, garlic, cumin, turmeric, and coriander for at least 30 minutes. 2. Grill chicken until fully cooked, then slice. 3. Sauté cauliflower rice in a pan with a bit of olive oil until tender. 4. Assemble bowls with cauliflower rice, chicken, tomatoes, and cucumber. 5. Top with a dollop of Greek yogurt and season with salt and pepper.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 30 g | ||
| Protein 30 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 150 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 4 g | ||
| Sodium 300 mg | ||
| Sugar 6 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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