Shrimp Lettuce Wraps - PCOS-Friendly Recipe
This Shrimp Lettuce Wraps is a PCOS-friendly recipe with 105 calories, 11g protein, and 7g carbs per serving. Ready in 41 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 teaspoon sesame oil
- 1 orange or red bell pepper, seeded and small dice
- 1 small onion, small dice
- 1 pound deveined shrimp, peeled
- 1 tablespoon reduced sodium soy sauce
- 1 tablespoon Splenda Brown Sugar Blend
- 1 teaspoon Thai-style chili garlic paste
- 1 teaspoon grated ginger
- 1 clove garlic, minced
- 1 small lime, zested and juiced
- ¼ cup reduced sodium fat free chicken broth
- 1 tablespoon peanut butter
- 1 tablespoon chopped chives
- 7 Boston lettuce leaves
- ½ avocado, diced
Instructions
- Add cooking spray and sesame oil to a medium sauté pan over medium-high heat.
- Add bell pepper and onion and sauté until vegetables are softened and onions are clear.
- Add shrimp and sauté for 2-3 minutes, or until shrimp is partially cooked through.
- In a small bowl, whisk together soy sauce, Splenda Brown Sugar, chili garlic paste, ginger, garlic, lime zest, lime juice, chicken broth and peanut butter. Pour over shrimp and simmer until sauce begins to thicken and shrimp is cooked through.
- Add chopped chives and stir.
- Portion ¼ cup of shrimp mixture in a lettuce leaf cup and top with diced avocado. Repeat for remaining 6 wrap, dividing avocado evenly among the 7 wraps.
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 Shrimp Lettuce Wraps contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Shrimp Lettuce Wraps 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: Avocado.
Avocado is a nutrient-dense fruit that provides numerous health benefits, especially for individuals with PCOS. This creamy, versatile fruit is packed with healthy fats, fiber, and essential vitamins and minerals. But how exactly does avocado benefit those managing PCOS symptoms? Healthy Fats Avocado is rich in monounsaturated fats, which are known to improve heart health and reduce inflammation. These healthy fats help maintain stable blood sugar levels, which is crucial for managing insulin re...
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Frequently Asked Questions
Yes, this Shrimp Lettuce Wraps recipe is designed to be PCOS-friendly. At 105 calories per serving with 11g 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 41 minutes total. Prep time is 36 minutes and cook time is 5 minutes. It makes 7 servings, so you can meal prep for multiple days.
Per serving: 105 calories, 11g protein (42%), 7g carbs, 4g 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 105 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 7 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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