Penne Pasta with Beans and Greens - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/4 cup parmesan cheese
- 1/2 tsp leaves dried oregano
- 1/4 tsp pepper
- 1/4 tsp salt
- 2 tsps olive oil
- 15 3/4 oz chicken broth
- 1/2 cup chopped carrots
- 1 clove garlic, minced
- 1/2 cup chopped onions
- 1 package spinach, thawed
- 14 1/2 oz italian style diced tomatoes
- 16 oz white beans
- 4 oz penne pasta
Instructions
- Heat oil in saucepan, add carrots, onion and garlic, cook 5 minutes.
- Add oregano, salt, pepper, broth and tomatoes; bring to a boil.
- Cover, reduce heat and simmer 10 minutes.
- Increase heat to medium-high; add pasta, beans and spinach; cook 14 minutes, or until pasta is done, stirring occasionally.
- Sprinkle each serving with parmesan cheese.
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 Penne Pasta with Beans and Greens contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- 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 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 Penne Pasta with Beans and Greens 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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