Asian Broccoli Coleslaw - PCOS-Friendly Recipe
This Asian Broccoli Coleslaw is a PCOS-friendly recipe with 289 calories, 6.39g protein, and 23.54g carbs per serving. Ready in 25 minutes. High in fiber (4.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup vegetable oil spread made with olive oil
- 2 blocks oriental ramen noodles
- 1/2 cup slivered almonds, chopped
- 12 oz broccoli coleslaw mix
- 6 cups coleslaw mix
- 1/4 cup apple cider vinegar
- 1/2 cup sweetener
- 2 tbsps soy sauce
- 1/4 cup sesame seeds
- 1/4 cup olive oil
- 1/2 cup chopped onion
Instructions
- Melt the olive oil vegetable spread (like Fleischmann's) in a large skillet over medium heat.
- Crush the ramen noodles into small pieces; stir the crushed noodles, almonds and sesame seeds into the melted spread. Toast until golden brown, stirring constantly. Set aside to cool completely.
- Toss together the coleslaw mix and onions in a large bowl.
- Whisk together the olive oil, vinegar, Splenda, soy sauce and ramen noodle seasoning packets into a separate bowl. (Dressing can be made ahead of time and stored in the refrigerator.)
- Pour the dressing over the coleslaw mix and toss to coat. This can be done a few hours before serving or over night to allow the coleslaw to absorb the flavor of the dressing.
- Stir the noodle mixture into the coleslaw mixture right 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 Asian Broccoli Coleslaw contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Sesame: Provide calcium, iron, and zinc beneficial for 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and 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 Asian Broccoli Coleslaw 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, Sesame Seeds, Apple Cider Vinegar.
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 Asian Broccoli Coleslaw recipe is designed to be PCOS-friendly. At 289 calories per serving with 6.39g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 15 minutes and cook time is 10 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 289 calories, 6.39g protein (9%), 23.54g carbs, 20.01g fat. Plus 4.7g 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 Salad And Salad Dressing. At 289 calories, it fits within typical PCOS meal plan targets for Salad And Salad Dressing. 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 Salad And Salad Dressing
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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