Herb Rub - PCOS-Friendly Recipe
This Herb Rub is a PCOS-friendly recipe with 67 calories, 0.45g protein, and 2.16g carbs per serving. Ready in 23 minutes. High in fiber (0.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tbsp paprika
- 1 tsp pepper
- 10 leaves 1/4 cup fresh basil
- 1 tsp salt
- 0.12 cup olive oil
- 0.12 cup canola oil
- 1/4 cup cilantro
Instructions
- Wash and stem the basil and cilantro.
- Put all the ingredients in a food processor and blend for about 1 minute.
- Rub on 1 1/2 to 2 lbs of your favorite lean meat and bake or grill until done.
- Note: This herb rub made the best chicken breast I've ever had!
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 Herb Rub 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
- 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 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 Herb Rub 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.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Herb Rub recipe is designed to be PCOS-friendly. At 67 calories per serving with 0.45g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 23 minutes total. Prep time is 18 minutes and cook time is 5 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 67 calories, 0.45g protein (3%), 2.16g carbs, 6.65g fat. Plus 0.6g 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 67 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 8 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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