Porcupine Meatballs in Tomato Sauce - PCOS-Friendly Recipe
This Porcupine Meatballs in Tomato Sauce is a PCOS-friendly recipe with 244 calories, 19.2g protein, and 22.87g carbs per serving. Ready in 85 minutes. High in fiber (1.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 0.12 tsp marjoram leaves
- 1 dash pepper
- 0.12 tsp leaves thyme
- 1 tsp salt
- 10 oz ground lean turkey
- 1/2 cup chicken broth, canned
- 0.12 tsp garlic, minced
- 1/4 cup chopped diced onion
- 2 tbsps parsley, chopped
- 1 cup tomato sauce
- 2 oz rice, uncooked
Instructions
- Pre-heat oven to 350 °F (175 °C).
- For the porcupines; in a medium bowl thoroughly combine turkey, rice, diced onion, parsley, salt, marjoram, thyme and pepper.
- Shape into 9 equal balls. Spray a 1-quart casserole with cooking spray and arrange balls in the dish.
- For the sauce; combine remaining ingredients. Pour sauce over balls in casserole dish.
- Cover and bake for 1 hour, turning once during baking.
- Note: recipe from Weight Watchers.
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 Porcupine Meatballs in Tomato Sauce contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- 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
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Porcupine Meatballs in Tomato Sauce 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 Porcupine Meatballs in Tomato Sauce recipe is designed to be PCOS-friendly. At 244 calories per serving with 19.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 85 minutes total. Prep time is 25 minutes and cook time is 60 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 244 calories, 19.2g protein (31%), 22.87g carbs, 8.2g fat. Plus 1.5g 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 244 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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