Kedgeree - PCOS-Friendly Recipe
This Kedgeree is a PCOS-friendly recipe with 360 calories, 27.96g protein, and 33.79g carbs per serving. Ready in 73 minutes. High in fiber (1.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 medium hardboiled eggs
- 1/2 tsp nutmeg
- 1/4 tsp cayenne pepper
- 1/3 tbsp lemon juice
- 2 tbsps parsley, chopped
- 12 oz boneless smoked haddock
- 6 oz long grain rice, boiled and drained
- 2 oz vegetable fat spread, reduced calorie
- 1 fl oz skimmed milk
Instructions
- Soak the fish in cold water for 30 minutes to remove some of the salt. Poach in fresh water for 15 minutes.
- Drain and flake, removing all the skin and bones. Mix with the rice and peas.
- Melt the spread in a saucepan, add all the ingredients.
- Stir continuously over a low heat for 3 - 5 minutes until thoroughly heated.
- Serve garnished with parsley and the eggs and your choice of mixed vegetables.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Kedgeree contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Kedgeree can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Kedgeree recipe is designed to be PCOS-friendly. At 360 calories per serving with 27.96g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 73 minutes total. Prep time is 23 minutes and cook time is 50 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 360 calories, 27.96g protein (31%), 33.79g carbs, 11.91g fat. Plus 1.6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 360 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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