Prawns cook in three minutes and are almost entirely protein, making this the fastest genuinely balanced dinner in the library.
12 min
Serves 2
Quick
Pescatarian
low GI
Nutrition per serving
300kcal
32gprotein
12gcarbs
14gfat
5gfibre
Ingredients
300g raw prawns, peeled
200g tenderstem broccoli
2 handfuls baby spinach
4 cloves garlic, sliced
2 tbsp olive oil
Pinch chilli flakes
Juice of 1 lemon
Salt and black pepper
Method
Blanch or steam the broccoli for 3 minutes until just tender, then drain.
Warm the oil in a large pan and cook the garlic and chilli flakes for 30 seconds — do not let the garlic colour.
Add the prawns and cook 2–3 minutes, turning, until pink and opaque.
Add the broccoli and spinach, toss for 1 minute, then finish with lemon juice and seasoning.
Tips & swaps
Frozen prawns are fine — defrost fully and pat dry so they sear rather than steam.
Add a handful of cooked quinoa to make it a fuller dinner.
Keeping it
Best eaten immediately.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.