Manhattan Style Salmon Chowder - PCOS-Friendly Recipe
This Manhattan Style Salmon Chowder is a PCOS-friendly recipe with 311 calories, 42g protein, and 18.29g carbs per serving. Ready in 38 minutes. High in fiber (6.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 tbsp paprika
- 1/4 tsp ground black pepper
- 1/2 tsp leaves thyme
- 1 medium carrot
- 1/4 cup chopped celery
- 1/4 cup chopped onion
- 3 oz tomatoes
- 1/4 cup chopped red bell pepper
- 1 cup water
- 6 oz salmon, canned
- 1 tsp soy sauce
Instructions
- Dice or coarsely chop all vegetables.
- Toss vegetables into pot with water, soy sauce (Bragg) and spices.
- Bring to low boil and cook until carrots are almost tender.
- Turn off stove and add salmon.
- Let sit for another 10 minutes for flavors to meld and carrots to finish cooking.
- Note: came up with this recipe when I got home late from night school. Tired and hungry and still needed supper.
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 Manhattan Style Salmon Chowder contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Tomato: Antioxidants help combat oxidative stress 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
- Carrot: Provide antioxidants that support overall metabolic health
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 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 Manhattan Style Salmon Chowder 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: Salmon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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 Manhattan Style Salmon Chowder recipe is designed to be PCOS-friendly. At 311 calories per serving with 42g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 28 minutes and cook time is 10 minutes.
Per serving: 311 calories, 42g protein (54%), 18.29g carbs, 9g fat. Plus 6.7g 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 Soup. At 311 calories, it fits within typical PCOS meal plan targets for Soup. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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 Soup
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