Grilled Teriyaki Tuna Packet - PCOS-Friendly Recipe
This Grilled Teriyaki Tuna Packet is a PCOS-friendly recipe with 180 calories, 30g protein, and 12g carbs per serving. Ready in 23 minutes. High in fiber (2g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Grilled Teriyaki Tuna Packet recipe is designed to be PCOS-friendly. At 180 calories per serving with 30g 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 23 minutes total. Prep time is 16 minutes and cook time is 7 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 30g protein (67%), 12g carbs, 1g 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 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.
Cook Another PCOS-Friendly Lunch
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