Shrimp Paella with Brown Rice - PCOS-Friendly Recipe
This Shrimp Paella with Brown Rice is a PCOS-friendly recipe with 180 calories, 18g protein, and 24g carbs per serving. Ready in 50 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Nonstick cooking spray
- 1 link (3 oz) Andouille or chorizo fully cooked chicken sausage, diced
- 1 large onion, diced
- 1 red bell pepper, seeded and diced
- 2 cloves garlic, minced
- 1/2 tsp turmeric
- 1/2 tsp paprika
- 3 cups low-sodium, fat-free chicken broth, divided
- 1 cup instant brown rice
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- 12 oz uncooked shrimp, peeled and deveined
Instructions
- Add cooking spray to a large skillet over medium-high heat. Add sausage, onion, bell pepper and garlic. Sauté until onions are starting to caramelize, about 8 minutes.
- Stir in turmeric and paprika. Add the broth, rice, salt and pepper. Bring to boil then reduce heat to low, cover and simmer until rice is almost tender, about 12 minutes.
- Place the shrimp into rice, then cover and cook until shrimp are just opaque in center, about 6 minutes.
- Chef Tip: To save time, buy shrimp that’s already peeled and deveined. If frozen, thaw under cold running water.
- Choices: 1 Starch, 1 Nonstarchy Vegetable, 2 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 Shrimp Paella with Brown Rice contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Turmeric: Research suggests curcumin may improve insulin resistance in 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 Shrimp Paella with Brown Rice 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Shrimp Paella with Brown Rice recipe is designed to be PCOS-friendly. At 180 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 24 minutes and cook time is 26 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 18g protein (40%), 24g carbs, 2g fat. Plus 2g 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 180 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 6 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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