Summer Vegetables with Rice - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups reduced fat mozzarella cheese
- 1/2 cup vegetable oil spread
- 1/4 tsp kosher salt
- 1 3/4 cups diced tomatoes
- 1 tsp minced garlic
- 2 medium yellow summer squash
- 1 cup white rice
- 1 dash black pepper
- 1 medium onion
- 2 medium zucchinis
Instructions
- Place the rice in a saucepan and rinse in cold water. Set it aside to soak for 30 minutes.
- While rice is soaking, slice onions into thin strips. Cut squash and zucchini in half and slice into 1/4" half circles.
- Sauté the onions in vegetable oil spread until tender. Add the minced garlic and sauté until the garlic starts to brown.
- Add the squash and zucchini and continue to sauté until it is crisp-tender. Add the tomatoes and heat through. Season to taste with salt and pepper. Keep the vegetable mixture warm until ready to serve.
- After the rice has soaked for 30 minutes, drain the water and add 1 1/2 cups of cold water. Bring the rice to a boil, cover, reduce heat to its lowest setting and simmer for 20 minutes. After 20 minutes, turn off the heat and let the rice sit covered for an additional 10 minutes.
- Scoop the rice into a serving dish. Top with the vegetable mixture. Sprinkle shredded mozzarella on top.
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 Summer Vegetables with Rice contribute to your health goals:
- 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
- Zucchini: Low in calories while providing vitamin C and potassium
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Summer Vegetables with Rice 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.
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment