Tuna Salad Nicoise compliments of Dannon® Light and Fit® Greek Yogurt - PCOS-Friendly Recipe
This Tuna Salad Nicoise compliments of Dannon® Light and Fit® Greek Yogurt is a PCOS-friendly recipe with 350 calories, 32g protein, and 31g carbs per serving. Ready in 60 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 (5.3-ounce) container Dannon® Light & Fit® Vanilla Greek Nonfat Yogurt
- 1 tablespoon lemon juice
- 1 tablespoon minced shallots
- 1 tablespoon olive oil
- Salt and cracked black pepper, to taste
- 6 ounces fresh tuna steak
- 3 ounces baby arugula (about 4 cups)
- 1 cup halved cherry or grape tomatoes
- 1 cup steamed baby green beans
- 1 cup steamed, sliced baby bliss potatoes
Instructions
- In a bowl, combine the Light & Fit® Greek Yogurt, lemon juice, shallots, oil, salt, and pepper. Pour 1/4 cup of the dressing over the tuna (reserve the rest) and let the tuna marinate 30 minutes.
- Meanwhile, toss the tomatoes, beans, and potatoes with the remaining dressing.
- To serve, grill the tuna to desired doneness*. Divide arugula among 2 plates. Slice tuna and top each salad with 3 ounces tuna and 1 1/2 cups tomato-bean-potato salad mixture.
- *Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness.
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 Tuna Salad Nicoise compliments of Dannon® Light and Fit® Greek Yogurt contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and 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 Tuna Salad Nicoise compliments of Dannon® Light and Fit® Greek Yogurt 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, Lemon.
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. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefit...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Tuna Salad Nicoise compliments of Dannon® Light and Fit® Greek Yogurt recipe is designed to be PCOS-friendly. At 350 calories per serving with 32g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 30 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 32g protein (37%), 31g carbs, 12g fat. Plus 5g 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 350 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 2 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment