Grilled Teriyaki Tuna Packet - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/4 cup lower-sodium soy sauce
- 1/4 cup water
- 2 Tbsp honey
- 4 pieces of aluminum foil (12 inches long each)
- Cooking Spray
- 12 oz package fresh stir-fry vegetables
- 2 cloves garlic, minced
- 1 tsp no-salt seasoning (such as Mrs. Dash or Salt-Free Spike)
- 4 (4-oz each) yellowfin ahi tuna steak (fresh or frozen; if frozen, thaw before using)
Instructions
- In a small sauce pan, whisk together the soy sauce, water, honey, and garlic. Bring to boiling, then reduce to a simmer. Simmer for 7 to 8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
- Preheat an outdoor grill to medium heat and spray one side of each sheet of foil with cooking spray.
- In a medium bowl, toss together vegetables, garlic and seasoning.
- Evenly divide the vegetables among the pieces of foil. Top the vegetables with a piece of tuna steak and drizzle 1 Tbsp of prepared Teriyaki sauce over the tuna.
- Bring the ends of the foil together and fold over tightly, three times until sealed to make a packet.
- Grill the packets for 20 minutes. Be careful when opening the packets; the steam may be hot.
- Chef Tip: Serve the Teriyaky Tuna over cooked brown rice.
- Choices: 2 Nonstarchy Vegetable, 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 Grilled Teriyaki Tuna Packet contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Honey: Use in moderation as part of a balanced PCOS diet
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. 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 Grilled Teriyaki Tuna Packet 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: Tuna, Honey.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spik...
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