Green Beans with Garlic & Cherry Tomatoes - PCOS-Friendly Recipe
This Green Beans with Garlic & Cherry Tomatoes is a PCOS-friendly recipe with 80 calories, 2.2g protein, and 9.31g carbs per serving. Ready in 38 minutes. High in fiber (3.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 tsp pepper
- 1/2 tsp salt
- 1 tbsp extra virgin olive oil
- 1/2 fl oz lemon juice
- 1 tsp lemon zest
- 8 oz green beans
- 3 cloves garlic
- 1/4 cup parsley
- 1 cup cherry tomato
Instructions
- Put the beans in a wide, deep skillet. Add enough water to cover about halfway; add the salt.
- Bring to a boil and cook the beans, uncovered, until the water has almost cooked away and the beans are crisp-tender; don't let the pan cook totally dry.
- Taste the beans midway; if they're getting tender quickly, pour off the remaining water; if they're still tough, add a little more water.
- Adjust the heat to medium-high. Make a little clearing in the beans, then add the oil and the garlic.
- Let the garlic sizzle a few seconds, then add the tomatoes and toss everything together (tongs make this easy).
- Cook, tossing occasionally, until the tomatoes collapse and their juices start to thicken and coat the beans.
- Fold in the lemon zest, season with pepper and taste for salt. Finish with the parsley and serve immediately.
- Note: based on recipe from The Oregonian.
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 Green Beans with Garlic & Cherry Tomatoes 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
- Tomato: Antioxidants help combat oxidative stress 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 Green Beans with Garlic & Cherry Tomatoes 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Green Beans with Garlic & Cherry Tomatoes recipe is designed to be PCOS-friendly. At 80 calories per serving with 2.2g 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 38 minutes total. Prep time is 18 minutes and cook time is 20 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 80 calories, 2.2g protein (11%), 9.31g carbs, 4.76g 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 Side Dish. At 80 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 3 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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