Seared Sea Scallops with Spiralized Carrots and Caramelized Onions - PCOS-Friendly Recipe
This Seared Sea Scallops with Spiralized Carrots and Caramelized Onions is a PCOS-friendly recipe with 270 calories, 20g protein, and 37g carbs per serving. Ready in 28 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 lb sea scallops
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- 1 Tbsp olive oil, divided
- 1 large onion, thinly sliced
- 2 cloves garlic, minced
- 2 large carrots, spiralized (or peeled with a vegetable peeler or julienned with a mandolin)
- 1/3 cup dry white wine
- 1 Tbsp minced fresh chives
- 2 2/3 cups cooked whole wheat pasta
Instructions
- Remove tab from each scallop, if needed. The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
- Pat scallops dry with a paper towel (see Chef Tip). Season on both sides with salt and pepper.
- Add 1 1/2 tsp olive oil to a nonstick sauté pan over high heat.
- Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
- Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
- Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
- Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
- Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
- Chef Tip: "Dry pack" scallops sear best. If using frozen scallops, thaw under cold running water. If using frozen or "wet pack" scallops, dry well with a paper towel before searing. To ensure scallops are dry, you can also sandwich them between paper towels and refrigerate while prepping other ingredients before searing.
- Choices: 2 Starch, 2 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 Seared Sea Scallops with Spiralized Carrots and Caramelized Onions contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Seared Sea Scallops with Spiralized Carrots and Caramelized Onions 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: Carrot.
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Frequently Asked Questions
Yes, this Seared Sea Scallops with Spiralized Carrots and Caramelized Onions recipe is designed to be PCOS-friendly. At 270 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 28 minutes total. Prep time is 18 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 270 calories, 20g protein (30%), 37g carbs, 4.5g fat. Plus 5g 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 270 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.
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