This Yam Neua is a PCOS-friendly recipe with 284 calories, 24.98g protein, and 8.36g carbs per serving. Ready in 45 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Grill or broil the steak until medium-rare. Trim off any fat. Cool and slice thin, into pieces approximately 2" across and 1/8" thick.
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Mix garlic, pepper, fish sauce, lime juice, and sugar in a small bowl.
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Add the sliced meat and toss with the cucumbers, tomato, and onion. Taste and add more fish sauce if desired.
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Make a bed of the lettuce on a serving plate. Place the beef on top.
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Garnish with cilantro.
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 Yam Neua contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Beef: Zinc supports hormone production and immune function
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 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 Yam Neua 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.
Why this Yam Neua works for PCOS
This Yam Neua delivers 24.98g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 8.36g of carbohydrates per serving, this Yam Neua is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 52% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Romaine Lettuce.
Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.
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Frequently Asked Questions
Yes, this Yam Neua recipe is designed to be PCOS-friendly. At 284 calories per serving with 24.98g 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 45 minutes total. Prep time is 30 minutes and cook time is 15 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 284 calories, 24.98g protein (35%), 8.36g carbs, 16.54g 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 Appetizer. At 284 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 4 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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