Zucchini Sausage Stacks - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup parmesan cheese, grated
- 2 large eggs
- 3 tsps olive oil
- 3 cups spaghetti sauce
- 12 oz italian turkey sausage
- 4 medium zucchini
- 1/4 cup bread crumbs
- 1/4 cup skim milk
Instructions
- Pre-heat oven to 350° F (175° C). Cut zucchini in half and then cut about four thin slices the long way on each half.
- In a shallow bowl beat the eggs with a whisk and add in the milk. Pour bread crumbs in another shallow bowl. Dip zucchini in egg mixture then dip to cover both sides with bread crumbs.
- In a non-stick skillet fry zucchini in oil on both sides until nicely browned. (You will have to do more than one batch using new oil each time.) Meanwhile in another skillet cook sausage.
- When sausage is cooked through, thinly slice.
- Spread a thin layer of sauce on the bottom of a baking sheet and layer one zucchini, a tablespoon of sauce, sprinkle of cheese, and a thin layer of sausage and repeat making a total of eight stacks. Usually 3-4 zucchini per stack.
- Bake in oven for about 10 minutes and enjoy!
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 Zucchini Sausage Stacks contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Zucchini: Low in calories while providing vitamin C and potassium
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 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 Zucchini Sausage Stacks 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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