Easy PCOS-friendly meals you can make in just 20 minutes

Living with PCOS often means hearing plenty of advice about what you should and shouldn't eat. Instead of focusing on restrictions, these recipes focus on what you can add to your plate: colourful vegetables, quality protein, healthy fats and whole grains that come together in simple, satisfying meals and they’re easy to make.

Grilled Chicken and Quinoa Bowl

Serves: 2

Ingredients

For the chicken

• 2 boneless, skinless chicken breasts (about 300 g)
• 1 tbsp olive oil
• 1 tsp lemon juice
• 2 garlic cloves, minced
• ½ tsp paprika
• ½ tsp dried oregano
• ¼ tsp freshly ground black pepper
• ½ tsp salt
• For the quinoa
• ½ cup uncooked quinoa (about 90 g)
• 1 cup water
• A pinch of salt

For the vegetables

• 1 cup baby spinach
• ½ cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• ½ avocado, sliced (optional)
• 2 tbsp chopped fresh coriander or parsley
• For the dressing
• 1½ tbsp extra virgin olive oil
• 1 tbsp lemon juice
• ¼ tsp black pepper
• ¼ tsp salt

Method

Place the quinoa in a fine sieve and rinse it well under cold running water for about 30 seconds. This removes its natural coating, called saponin, which can taste bitter. Transfer the rinsed quinoa to a saucepan. Add 1 cup of water and a pinch of salt. Bring to a boil over a high heat. Reduce the heat to low, cover with a lid and cook for 12 to 15 minutes, or until all the water has been absorbed. Remove from the heat and leave it covered for 5 minutes. Fluff the quinoa gently with a fork and allow it to cool slightly.

Also Read: 5 easy sandwich recipes that aren't boring and you'll actually want to make

While the quinoa cooks, combine the olive oil, lemon juice, garlic, paprika, oregano, black pepper and salt in a bowl. Add the chicken breasts and coat them well. Marinate for 15 to 20 minutes (if you have time).

Heat a grill pan or non-stick frying pan over a medium-high heat. Place the chicken on the hot pan. Cook for 5 to 6 minutes on one side without moving it. Turn and cook for another 5 to 6 minutes, or until the chicken is fully cooked and the thickest part reaches 75°C. Transfer the chicken to a plate and let it rest for 5 minutes before slicing.

In a small bowl, whisk together the olive oil, lemon juice, salt and black pepper until well combined.

Divide the cooked quinoa between two serving bowls. Arrange the spinach, cucumber, cherry tomatoes, red onion and avocado around the quinoa. Place the sliced grilled chicken on top. Sprinkle with the chopped coriander or parsley. Drizzle the dressing evenly over both bowls.

Serve immediately while the chicken is warm. Add roasted pumpkin seeds, sunflower seeds or a sprinkle of feta cheese if you'd like extra texture and flavour.

Egg and Vegetable Stir-Fry

Serves: 2

Ingredients

• 4 large eggs
• 1 tbsp milk (optional, for softer eggs)
• 1 tbsp olive oil
• 3 garlic cloves, finely chopped
• 1 tsp ginger, finely grated
• 1 small onion, thinly sliced
• ½ red capsicum, thinly sliced
• ½ green capsicum, thinly sliced
• 1 medium carrot, cut into thin matchsticks or finely sliced
• 1 cup broccoli florets, cut into small pieces
• 1 cup spinach, roughly chopped
• 2 spring onions, chopped (white and green parts separated)
• 1 tbsp low-sodium soy sauce
• ½ tsp crushed black pepper
• ¼ tsp chilli flakes (optional)
• Salt, to taste

Method

Crack the eggs into a bowl. Add the milk, if using, along with a pinch of salt and the black pepper. Whisk until the yolks and whites are completely combined. Set aside.

Wash and chop all the vegetables before you start cooking, as stir-fries cook quickly. Cut the broccoli into small florets so it cooks evenly.

Heat the olive oil in a large wok or frying pan over a medium-high heat. If using sesame oil, add it along with the olive oil. Add the onion and the white parts of the spring onions. Cook for 2 minutes, stirring frequently. Add the garlic and ginger. Cook for 30 seconds until fragrant. Add the carrot and broccoli. Cook for 3 minutes, stirring often.

If the pan looks dry, sprinkle in 1 to 2 tablespoons of water, cover with a lid for 1 minute, then uncover. This helps the broccoli become tender without overcooking.

Add the capsicum and cook for another 2 minutes. Finally, stir in the spinach and cook for 1 minute, just until wilted. Add the soy sauce and chilli flakes, if using. Mix everything well.

Push the vegetables to one side of the pan. Pour the beaten eggs into the empty side. Allow them to sit undisturbed for 20 to 30 seconds until they begin to set. Using a spatula, gently stir and fold the eggs until they are softly scrambled. When the eggs are about 90% cooked, mix them through the vegetables. Cook for another 30 seconds until the eggs are just set.

Also Read: From pakoras to chilli garlic Maggi: 5 easy rainy day snacks to make at home 

Taste and add a little more salt if needed. The soy sauce already adds saltiness, so adjust carefully.

Sprinkle over the green parts of the spring onions. Enjoy on its own, with one whole wheat roti, brown rice or quinoa.

Mushrooms, baby corn, green beans, peas or courgette also work well in this recipe.

Avocado Egg Toast

Serves: 2

Ingredients

• 4 slices sourdough, multigrain or wholemeal bread
• 2 ripe avocados
• 4 large eggs
• 1 tbsp lemon juice
• 1 tbsp extra virgin olive oil
• ½ tsp chilli flakes (optional)
• ¼ tsp ground black pepper
• Salt, to taste
• 2 tbsp finely chopped coriander or parsley
• 1 tbsp butter (optional, for toasting)

Optional toppings

• Cherry tomatoes, halved
• Crumbled feta cheese
• Microgreen
• Mixed seeds (pumpkin, sunflower or sesame)

Method

Toast the bread in a toaster, on a grill pan or in a frying pan.

Cut the avocados in half and remove the stones. Scoop the flesh into a bowl. Add the lemon juice, olive oil, salt and black pepper. Mash gently with a fork until mostly smooth but still slightly chunky. Stir in the chopped coriander or parsley. Taste and adjust the seasoning if needed.

Boil the eggs. Slice each egg in half. Alternatively, you can fry or poach the eggs if you prefer.

Also Read: The fruits your gut wishes you ate every day

Spread the mashed avocado generously over each slice of toast. Arrange the egg halves on top. Season with a little extra salt, black pepper and chilli flakes, if using. Add any optional toppings you like, such as cherry tomatoes, feta or seeds.

Serve immediately while the toast is crisp. Pair with a fresh fruit salad, a green salad or a smoothie for a complete meal.

Stir-Fried Prawns and Vegetables

Serves: 2

Ingredients

For the prawns

• 300 g medium or large prawns, peeled and deveined (tails removed if preferred)
• 1 tbsp olive oil
• 2 garlic cloves, finely chopped
• 1 tsp ginger, finely grated
• ½ tsp paprika
• ¼ tsp freshly ground black pepper
• ¼ tsp salt
• 1 tsp lemon juice

For the vegetables

• 1 tbsp olive oil
• 1 small onion, sliced
• 1 small carrot, cut into thin matchsticks
• 1 cup broccoli florets, cut into bite-sized pieces
• ½ red capsicum, thinly sliced
• ½ yellow or green capsicum, thinly sliced
• 1 cup French beans, trimmed
• 1 cup mushrooms, sliced
• 2 spring onions, chopped (white and green parts separated)

For the sauce

• 1 tbsp low-sodium soy sauce
• 1 tsp oyster sauce (optional)
• 1 tsp sesame oil
• 1 tsp lemon juice
• 2 tbsp water
• ½ tsp cornflour (optional, for a slightly thicker sauce)

Method

Add olive oil, garlic, ginger, paprika, black pepper, salt and lemon juice into a bowl. Mix well and leave the prawns to marinate for 10 minutes while you prepare the vegetables.

For a little heat, add one finely chopped red chilli or ½ teaspoon chilli flakes (this is optional).

In a small bowl, combine the soy sauce, oyster sauce (if using), sesame oil, lemon juice and water. If you'd like a slightly thicker sauce, stir in the cornflour until completely dissolved. Set aside.

Heat a large wok or frying pan over a medium-high heat. Add 1 tablespoon olive oil. Arrange the prawns in a single layer. Cook for 1½ to 2 minutes on one side. Turn them over and cook for another 1 to 2 minutes, until they turn pink and opaque. (Do not overcook, as prawns become rubbery very quickly). Transfer the cooked prawns to a plate.

Also Read: The fruits your gut wishes you ate every day

In the same pan, add the onion and the white parts of the spring onions. Cook for 2 minutes. Add the carrot and broccoli. Cook for 3 minutes, stirring frequently. If needed, add 2 tablespoons of water, cover the pan for 1 minute, then uncover. This helps soften the broccoli without overcooking it. Add the mushrooms, beans and capsicum. Cook for another 2 to 3 minutes. The vegetables should remain slightly crisp.

Return the cooked prawns to the pan. Pour in the prepared sauce. Toss everything together for 1 to 2 minutes, until the prawns are coated and the sauce is heated through. Taste and adjust the seasoning if needed.

Sprinkle over the green parts of the spring onions. Serve with brown rice, quinoa, cauliflower rice or wholegrain noodles.

Greek Yoghurt Chicken Salad

Serves: 2

Ingredients

For the chicken

• 300 g boneless, skinless chicken breast
• 1 tbsp olive oil
• 1 tsp lemon juice
• 2 garlic cloves, minced
• ½ tsp paprika
• ½ tsp dried oregano
• ¼ tsp freshly ground black pepper
• ½ tsp salt

For the salad

• 1 cup thick Greek yoghurt (unsweetened)
• 1 tbsp lemon juice
• 1 celery stalk, finely diced
• ½ small cucumber, diced
• 1 small carrot, grated
• ¼ small red onion, finely chopped
• 2 tbsp chopped fresh parsley or coriander
• 2 tbsp chopped spring onions
• ¼ tsp freshly ground black pepper
• Salt, to taste

For serving

• 2 cups lettuce leaves or mixed salad greens
• 8 to 10 cherry tomatoes, halved
• ½ avocado, sliced (optional)
• 1 tbsp roasted pumpkin or sunflower seeds (optional)
• Lemon wedges

Method

In a bowl, combine the olive oil, lemon juice, garlic, paprika, oregano, black pepper and salt. Add the chicken and coat it well. Leave to marinate for 15 to 20 minutes if time allows.

Heat a grill pan or non-stick frying pan over a medium-high heat. Place the chicken in the pan. Cook for 5 to 6 minutes on one side. Turn and cook for another 5 to 6 minutes, or until the thickest part reaches 75°C or the chicken is fully cooked. Transfer to a plate and leave to rest for 5 minutes. Cut the chicken into bite-sized cubes or shred it using two forks.

Also Read: 6 easy one-pot dinner recipes for cosy rainy evenings  https://english.mathrubhumi.com/lifestyle/food/easy-one-pot-dinner-recipes-rainy-evenings-ax8iersx

Allow it to cool for a few minutes before mixing it with the yoghurt.

In a large mixing bowl, combine the Greek yoghurt, and lemon juice. Add the black pepper and a pinch of salt. Mix until smooth.

Add the celery, cucumber, grated carrot, red onion, parsley (or coriander) and spring onions to the yoghurt dressing. Mix well until everything is evenly coated.

Add the cooled chicken pieces to the bowl. Fold everything together gently until the chicken is well coated in the dressing. Taste and adjust the seasoning with more salt, pepper or lemon juice if needed.

Arrange the lettuce leaves on two serving plates or in shallow bowls. Spoon the chicken salad over the lettuce. Scatter over the cherry tomatoes. Top with sliced avocado and roasted seeds, if using.

Serve with lemon wedges on the side.

This salad also works beautifully stuffed into wholemeal pita bread, wrapped in a whole wheat tortilla or served on toasted multigrain bread.

 (Disclaimer: There is no single diet or recipe that can treat or cure PCOS. These recipes are intended to support a balanced eating pattern and should not replace personalised advice from a registered dietitian or healthcare professional)