Salmon Sliders with Horseradish Yogurt Sauce compliments of Dannon® Light and Fit® - PCOS-Friendly Recipe
This Salmon Sliders with Horseradish Yogurt Sauce compliments of Dannon® Light and Fit® is a PCOS-friendly recipe with 280 calories, 33g protein, and 11g carbs per serving. Ready in 39 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Sauce
- 1 cup Dannon® Light & Fit® Plain Greek Nonfat Yogurt
- 1/4 cup prepared horseradish
- 1/4 cup minced chives
- 1/16 tsp ground red pepper
- Sliders
- 1 lb fresh, boneless, skinned salmon
- 1/4 cup whole wheat bread crumbs
- nonstick cooking spray
- 1 qt mixed baby salad greens
- 2 cups sliced seedless cucumbers
Instructions
- Preheat oven to 350°F.
- In a bowl, whisk together the Dannon® Light & Fit® Plain Greek Nonfat Yogurt, horseradish, chives, and pepper and mix well. Place in a covered container and chill until ready to use.
- Chop salmon and place in a bowl. Add 1/4 cup Yogurt-Horseradish sauce mixture along with crumbs and toss just to mix. Form into 8 x 2-inch patties and flatten with palm of hand. Spray with non-stick cooking spray and place on a baking sheet.
- To Prepare: Place baking sheet with sliders in oven and bake 12-14 minutes or until firm. Remove from heat and keep warm.
- To Serve: For each serving, place 1 cup salad greens on salad plate and top with 1/2 cup sliced cucumbers. Place 2 salmon sliders on top of salad and spoon 2 Tbsp Horseradish Yogurt Sauce onto salad to serve.
- Choices/Exchanges: 1/2 Starch, 1 Nonstarchy Vegetable, 4 Lean Protein, 1/2 Fat
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 Salmon Sliders with Horseradish Yogurt Sauce compliments of Dannon® Light and Fit® contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Salmon Sliders with Horseradish Yogurt Sauce compliments of Dannon® Light and Fit® 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: Salmon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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Frequently Asked Questions
Yes, this Salmon Sliders with Horseradish Yogurt Sauce compliments of Dannon® Light and Fit® recipe is designed to be PCOS-friendly. At 280 calories per serving with 33g 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 39 minutes total. Prep time is 25 minutes and cook time is 14 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 280 calories, 33g protein (47%), 11g carbs, 11g 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 280 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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