Seared Sea Scallops with Spiralized Carrots and Caramelized Onions - PCOS-Friendly Recipe
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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