Italian-Style Baked Mushrooms - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Garlic is supports cardiovascular health and has anti-inflammatory properties. Tomato is rich in lycopene, a powerful antioxidant. Mushroom is provide vitamin D and selenium.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- Portobello mushrooms (500g / 17.6 oz / 1.1 lb)
- 1 large can tomatoes, unsweetened (400g / 14.1 oz)
- 2 cups parmesan cheese, grated (120g / 4.2 oz)
- 2 tbsp garlic or onion ghee, or a mixture of both (30g / 1.1 oz)
- 2 tbsp basil, fresh
- 1 tbsp parsley, fresh
- 1 tsp oregano, dried
- salt and pepper to taste
Instructions
- Preheat the oven to 400 F / 200 C. Clean and slice the mushrooms.
- Heat the infused ghee (garlic-infused ghee works best) in a non-stick pan over medium heat. Add the sliced mushrooms, season with salt and pepper and cook for about 5 minutes.
- Take from the heat and place the mushrooms in small baking trays
- Wash and chop the herbs.
- In a medium bowl, mix the basil, parsley and canned tomatoes with the herbs and season with salt to taste.
- Top with grated parmesan cheese and place in the preheated oven for 20-25 minutes.
- When done, carefuly remove from the oven and place on a cooling rack for a couple of minutes.
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 Italian-Style Baked Mushrooms contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 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 Italian-Style Baked Mushrooms 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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