Braised Butternut Squash with Garlic - PCOS-Friendly Recipe
This Braised Butternut Squash with Garlic is a PCOS-friendly recipe with 112 calories, 1.9g protein, and 21.18g carbs per serving. Ready in 60 minutes. High in fiber (3.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup unsalted vegetable stock
- 3 tsps minced garlic
- 1 dash black pepper
- 1 tsp rosemary
- 1 tbsp olive oil
- 1 1/2 lbs butternut winter squash
Instructions
- Peel butternut squash and cut into 1" to 1/2" cubes.
- In large skillet, saute garlic in olive oil over medium high until beginning to brown.
- Add stock, squash, and pepper to taste (salt as well for people without sodium restrictions). Cover, turn heat to low, and cook until squash is tender (about 15-20 minutes), stirring once or twice.
- Uncover squash and turn heat up to medium. Add freshly minced rosemary and cook until liquid is completely reduced and squash is getting nice and brown. Shake pan occasionally during this step (stir only if needed). If you would like further browning (caramelization) after liquid is reduced, turn heat down to low. Serve immediately.
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 Braised Butternut Squash with Garlic 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
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 Braised Butternut Squash with Garlic 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 Braised Butternut Squash with Garlic recipe is designed to be PCOS-friendly. At 112 calories per serving with 1.9g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 15 minutes and cook time is 45 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 112 calories, 1.9g protein (7%), 21.18g carbs, 3.58g fat. Plus 3.5g 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 112 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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