Scallops with Pasta in a Wine Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 8 oz whole-wheat spaghetti
- 1 Tbsp olive oil
- 1 lb bay scallops
- 1 clove garlic, minced
- 1 cup dry white wine
- 1 cup reduced-sodium, fat-free chicken broth
- 1/2 tsp dried basil
Instructions
- Cook pasta according to package directions. Drain.
- Heat olive oil in a skillet over medium-high heat. Add scallops and cook 6-7 minutes, turning once. Remove scallops from pan and cover to keep warm.
- Add garlic to pan and sauté for 30 seconds. Add wine and simmer on low for 3-4 minutes. Add chicken broth and basil to pan and cook for 2-3 minutes.
- Add scallops back to skillet. Add spaghetti and cook for 30 seconds.
- Dietitian Tip: To balance the meal and make half your plate nonstarchy vegetables, try serving this pasta with sides of broccolini and salad. Broccolini—a hybrid between broccoli and Chinese kale—is similar to broccoli with smaller florets and thinner stalks.
- Choices: 3 Starch, 3 Lean Protein
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 Scallops with Pasta in a Wine Sauce contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Scallops with Pasta in a Wine Sauce 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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