Sugar Free Tomato Sauce - PCOS-Friendly Recipe
This Sugar Free Tomato Sauce is a PCOS-friendly recipe with 218 calories, 10.13g protein, and 25.11g carbs per serving. Ready in 50 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 cup parmesean cheese, grated
- 1 tsp leaves basil
- 1 tsp leaves oregano
- 1 dash black pepper
- 1 tsp leaves thyme
- 1 tbsp extra virgin olive oil
- 3 tsps minced garlic
- 1 can tomato paste
- 28 oz diced tomatoes, canned
- 1 5 fl oz serving red wine
Instructions
- Use a large deep skillet to sauté fresh or jarred finely chopped garlic in the extra virgin olive oil over medium high heat.
- When garlic is cooked (approx 1 to 2 minutes) lower heat and add the crushed tomatoes (2 cans) and tomato paste (1 can). Keep stirring until completely mixed together.
- Stir in all of the dried spices- basil, thyme and oregano. Add a dash of pepper to taste.
- Stir in a small glass of wine approx 1/3 of a cup if you prefer to measure. Lower heat now to lowest setting. (Use balsamic vinegar instead of wine if you want less carbs...it tastes just as good).
- Stir in the grated parmesean cheese. I sometimes will use 3/4 cup because my family loves cheese.
- Cover skillet and let simmer over lowest heat setting for 20 to 30 minutes. Give it a good stir about 3 times during the simmer time.
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 Sugar Free Tomato Sauce contribute to your health goals:
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Sugar Free 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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Frequently Asked Questions
Yes, this Sugar Free Tomato Sauce recipe is designed to be PCOS-friendly. At 218 calories per serving with 10.13g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 25 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 218 calories, 10.13g protein (19%), 25.11g carbs, 7.77g fat. Plus 6g 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 Sauce And Condiment. At 218 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. 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 Sauce And Condiment
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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