PCOS Meal Planner

Dinner: Scallops with Beans

Sea scallops with spinach and cannellini beans in a white wine sauce.

This recipe includes superfoods such as:

Spinach, Basil

Health benefits of Scallops with Beans

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

16 oz sea scallops
1/4 tsp crushed red pepper
2 tbsps basil
1/4 tsp salt
2 tbsps olive oil
1 cup chicken broth
2 cloves garlic
1 cup chopped onion
6 oz spinach
1/4 cup white wine
2 cups white cannellini beans

Instructions

1. Dry scallops in paper towels. Salt.

2. Brown scallops in olive oil, and cook for 2 minutes each side. Remove and set aside.

3. Brown onions, for 2 minutes.

4. Add garlic and crushed red pepper and white wine, cook for 1 minute.

5. Add broth and beans (drained if canned), cook for 2 minutes. Stir in spinach (or arugula) till wilted.

6. Remove from heat. Stir in basil. Serve and enjoy.

7. Note: based on recipe from Cooking Light.

Scallops with Beans

Nutrition Facts

Serving Size: 4

Amount Per ONE Serving
Calories 354 kcal
Fat 7.94 g
Carbohydrate 38.59 g
Protein 25.48 g
Iron 120 mg
Calcium 70 mg
Cholesterol 30 mg
Monounsaturated Fat 5.01 g
Polyunsaturated Fat 1.01 g
Saturated Fat 1.09 g
Sodium 536 mg
Sugar 4.02 g
Potassium 917 mg
Vitamin A 329 mcg
Vitamin C 102 mg
Fiber 7.9 g

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