Normandy Primavera - PCOS-Friendly Recipe
This Normandy Primavera is a PCOS-friendly recipe with 224 calories, 9.52g protein, and 41.04g carbs per serving. Ready in 50 minutes. High in fiber (2.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups Normandy-style vegetable blend
- 1 cup unsalted vegetable stock
- 16 oz rotini pasta
- 3 tbsps white flour
- 1/3 cup parmesan cheese
- 2 cups nonfat milk
- 1 tsp black pepper
- 2 tsps olive oil
- 1 clove garlic
- 1 medium onion
Instructions
- Set 6-8 cups of water on to boil. No salt.
- Saute chopped onion and minced garlic in olive oil until golden brown. It's fine to caramelize them as well (about 20-30 minutes, stir frequently).
- While onion is caramelizing, add vegetable stock and milk into a small saucepan over low heat. Add pepper and/or chicken seasoning to taste.
- Once water is boiling, add pasta. Then add flour to caramelized onions and cook about a minute, stirring constantly. Add milk/stock mixture to onions, deglazing the pan and stirring until mixture smooths out.
- Halfway through pasta cook time add Normandy vegetable blend to hot water. Continue to cook until pasta is al dente and drain in a colander.
- Once sauce has thickened up, add Parmesan cheese and blend in. Check for seasoning.
- Add vegetables/pasta to a bowl and toss in sauce. Serve.
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 Normandy Primavera contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Normandy Primavera 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.
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Frequently Asked Questions
Yes, this Normandy Primavera recipe is designed to be PCOS-friendly. At 224 calories per serving with 9.52g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 5 minutes and cook time is 45 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 224 calories, 9.52g protein (17%), 41.04g carbs, 2.77g fat. Plus 2.7g 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 Dinner. At 224 calories, it fits within typical PCOS meal plan targets for Dinner. 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 10 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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