Pork and Apple Braise - PCOS-Friendly Recipe
This Pork and Apple Braise is a PCOS-friendly recipe with 454 calories, 29.64g protein, and 37.43g carbs per serving. Ready in 60 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 pork loin steaks
- 1 tbsp vegetable oil
- 2 tbsp brandy
- 2/3 cup pitted prunes
- 1/2 cup light pouring whipping cream
- 2 tbsp mustard seed powder
- 1 cup chicken stock
- 2 medium green apples, cut into wedges
- 1 clove garlic, chopped
- 1 large onion, thinly sliced
- 2 tsps soft brown sugar
Instructions
- Heat the oil in a large heavy-based saucepan.
- Cook the onion and garlic for 10 minutes over low heat, stirring often, until softened and golden brown.
- Add the sugar and apple and cook, stirring regularly, until the apple begins to brown. Remove the apple and onion from the pan.
- Reheat the pan and lightly brown the pork steaks, two at a time, then return them all to the pan.
- Add the brandy and stir until it has nearly all evaporated. Add the mustard and stock.
- Simmer over low heat, covered, for 15 minutes.
- Return the apple to the pan with the prunes and cream and simmer for 10 minutes, or until pork is tender.
- Season to taste before serving.
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 Pork and Apple Braise contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often 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 Pork and Apple Braise 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: Apples.
Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)
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Frequently Asked Questions
Yes, this Pork and Apple Braise recipe is designed to be PCOS-friendly. At 454 calories per serving with 29.64g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 20 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 454 calories, 29.64g protein (26%), 37.43g carbs, 19.14g fat. Plus 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 454 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 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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