Budget-Friendly Tuna Pasta Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups uncooked quinoa pasta
- 2 stalks celery, diced
- 2 carrots, diced
- ½ red pepper, diced
- ¼ onion, diced
- ¼ cup green olives, diced (optional)
- 11-ounce flavor fresh tuna pouch, in water
- ¼ cup plain, fat-free Greek yogurt
- 3 tablespoons light mayonnaise
- ¼ teaspoon ground black pepper
Instructions
- Cook pasta according to package directions, omitting salt. Drain pasta and rinse under cold water.
- In a medium bowl combine remaining ingredients. Add pasta and toss to coat. Serve.
- Cost: $9.17
- MAKE IT GLUTEN-FREE: Confirm all 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 Budget-Friendly Tuna Pasta Salad contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 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 Budget-Friendly Tuna Pasta 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: Tuna.
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.
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