Scallops with Pasta in a Wine Sauce - PCOS-Friendly Recipe
This Scallops with Pasta in a Wine Sauce is a PCOS-friendly recipe with 350 calories, 25g protein, and 46g carbs per serving. Ready in 17 minutes. High in fiber (6g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Scallops with Pasta in a Wine Sauce recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 17 minutes total. Prep time is 12 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 25g protein (29%), 46g carbs, 5g fat. Plus 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 Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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