Basil Tofu - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 8 tbsps basil
- 1 tsp pepper sauce
- 2 cups chicken stock
- 8 cloves garlic
- 5 stalks green onion
- 14 oz extra firm tofu
- 1 cup brown rice
Instructions
- Drain tofu. Once drained, slice into 1" cubes and marinate in soy sauce.
- Mince the garlic and onions. Chop basil.
- Combine the garlic, onion, and stock in a pot and bring to a boil. Cook until garlic and onion is tender.
- Add in tofu and cook for 8 minutes over medium heat or until tender.
- Stir in basil and pepper sauce. Stir in soy sauce to taste.
- Note: stock can be replaced with water if desired.
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 Basil Tofu contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Tofu: May help modulate estrogen levels in women with PCOS
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- 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 Basil Tofu 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: Brown Rice, Basil.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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