Grilled Turkey Tenderloin with Mango Salsa - Quick Recipe - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1.25 pounds skinless, boneless turkey breast tenderloins
- ¼ teaspoon garlic powder or salt
- ¼ teaspoon ground black pepper
- Marinade
- Juice of 1 medium orange
- Juice of 1 lemon
- 1 tablespoon vegetable oil
- 2 cloves garlic, minced
- Pinch of crushed red pepper flakes (optional)
- Mango Salsa
- 2 teaspoons olive oil
- 1 tablespoon rice wine vinegar
- 1 large mango, finely diced
- 1/3 cup red onion, finely diced
- ½ cup red bell pepper, finely diced
- 1 tablespoon jalapeño pepper, minced (optional)
Instructions
- Season tenderloins with garlic powder and black pepper.
- In a medium bowl, whisk together all marinade ingredients. Place the tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight.
- Spray grill with cooking spray and preheat to medium-high.
- Remove tenderloins from marinade, discarding any remaining marinade Grill tenderloins turning frequently, about 25 minutes or until done and internal temperature reaches 165 degrees.
- While turkey is grilling prepare mango salsa. In a small bowl, combine all mango salsa ingredients and mix well.
- Slice the tenderloins into about ¾-inch slices and spread mango salsa evenly over tenderloins.
- TIME-SAVING TIP: Use frozen mangoes to make the salsa. You can defrost in your refrigerator in the morning and dice them up for dinner time.
- MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.
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 Turkey Tenderloin with Mango Salsa - Quick Recipe contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Turkey Tenderloin with Mango Salsa - Quick Recipe 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: Lemon.
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