Grilled Turkey Tenderloin with Mango Salsa - Quick Recipe - PCOS-Friendly Recipe
This Grilled Turkey Tenderloin with Mango Salsa - Quick Recipe is a PCOS-friendly recipe with 205 calories, 28g protein, and 14g carbs per serving. Ready in 72 minutes. High in fiber (2g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Grilled Turkey Tenderloin with Mango Salsa - Quick Recipe recipe is designed to be PCOS-friendly. At 205 calories per serving with 28g 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 72 minutes total. Prep time is 47 minutes and cook time is 25 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 205 calories, 28g protein (55%), 14g carbs, 4.5g 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 205 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 5 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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