Pasta with Ricotta, Broccoli and Tomatoes - PCOS-Friendly Recipe
This Pasta with Ricotta, Broccoli and Tomatoes is a PCOS-friendly recipe with 373 calories, 19.37g protein, and 63.4g carbs per serving. Ready in 25 minutes. High in fiber (10.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 13 oz whole wheat rotini pasta
- 1 1/4 cups part skim ricotta cheese
- 1 cup chopped or sliced grape tomatoes
- 2 cups cooked broccoli
- 4 tbsps parmesan cheese
Instructions
- Prepare whole-wheat pasta noodles per package directions.
- While cooking, steam the broccoli and slice the grape tomatoes into halves and set both aside.
- After draining the pasta, immediately stir in the ricotta so it melts over the pasta. Stir in the broccoli and tomatoes.
- Add salt and pepper to taste and red pepper flakes for zip!
- Note: despite the simple ingredients list, these nutrient-packed foods provide whole grains, fiber and calcium.
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 Pasta with Ricotta, Broccoli and Tomatoes contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Pasta with Ricotta, Broccoli and Tomatoes 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: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Pasta with Ricotta, Broccoli and Tomatoes recipe is designed to be PCOS-friendly. At 373 calories per serving with 19.37g of protein, it supports balanced blood sugar and hormonal health. It also provides 10.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 373 calories, 19.37g protein (21%), 63.4g carbs, 8.77g fat. Plus 10.7g 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 373 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 5 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
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