This Crunchy Tuna Casserole is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 375 degrees F. In a large pot of boiling salted water, cook pasta according to package directions until al dente. Drain and set aside.
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Meanwhile, in a medium pot over medium heat, melt 2 tablespoons butter and cook onion until translucent, 2 to 3 minutes. Add 2 tablespoons reserved oil from tuna, flour, 1 teaspoon salt, and 1/2 teaspoon black pepper and stir until flour turns golden, about 3 minutes.
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Add wine and stir until smooth, then add chicken stock and continuously stir until incorporated. Bring to a boil, then reduce to a simmer until sauce begins to thicken, 5 minutes. Add cooked pasta, frozen peas, tomato, 1 cup mozzarella, Parmesan, and tuna.
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In a small bowl, stir together panko, olive oil, and parsley. In a large baking dish, layer pasta mixture and top with remaining cup of mozzarella and breadcrumb mixture. Season generously with salt and pepper.
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Bake until golden and bubbling, 20 minutes. Serve with parsley.
Why this Crunchy Tuna Casserole works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Crunchy Tuna Casserole recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly 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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