Asian Tuna Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 Tbsp light or reduced sodium soy sauce
- 1½ Tbsp Splenda® Brown Sugar Blend
- 1 tsp Asian Hot Sauce (Siracha), optional
- ¼ tsp ground black pepper
- Cooking Spray
- 1 lb fresh albacore tuna
- 1 lb asparagus, trimmed
- 1 tsp sesame seeds
- 6 cups mixed baby lettuces or mesclun mix, washed and dried (or spun in a salad spinner)
- 1 large red bell pepper, julienned
- 1 medium cucumber, seeded and julienned
- Dressing Ingredients
- ¼ cup rice wine vinegar
- 1 Tbsp Splenda® Brown Sugar Blend
- 1Tbsp toasted sesame oil
- 1/8 tsp ground black pepper
Instructions
- Preheat an indoor or outdoor grill.
- In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
- Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
- Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
- Toss the lettuce, red bell pepper and cucumber in a salad bowl.
- In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
- Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
- Cut the asparagus spears in half and lay them around the edge of the salad.
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 Asian Tuna Salad contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
- Sesame: Provide calcium, iron, and zinc beneficial for 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 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 Asian Tuna Salad 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: Sesame Seeds, Tuna, Asparagus.
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