Broccoli & Beef Plus - PCOS-Friendly Recipe
This Broccoli & Beef Plus is a PCOS-friendly recipe with 348 calories, 30.74g protein, and 47.6g carbs per serving. Ready in 30 minutes. High in fiber (9.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 oz chuck tender steak
- 3 tbsps corn starch
- 1 tsp splenda brown sugar
- 2 second spray canola oil cooking oil
- 1/3 cup reduced sodium soy sauce
- 3/4 cup tap water
- 2 cups red sweet pepper, chopped
- 1 tbsp garlic powder
- 3 cups broccoli, chopped
- 1 cup cauliflower
- 1 cup onions, chopped
Instructions
- In a bowl, combine 2 tablespoons cornstarch, 1/4 cup water and garlic powder until smooth. Cut beef in short strips and stir beef into mixture
- Over medium-high heat, stir-fry beef mixture in oil sprayed large pan until beef reaches desired temperature, remove from pan.
- While beef is cooking cut up vegetables. With beef removed from pan add a few more sprays of oil and add vegetables. Stir-fry for about 4-5 minutes. Then add beef.
- Combine soy sauce, brown sugar, and remaining cornstarch and water until smooth then add to the pan. Cook about 2-3 minutes.
- You can serve this with rice or noodles or just as is.
- Note: mushrooms and carrots can also be added. For the beef use thinly sliced chuck or top round steak.
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 Broccoli & Beef Plus contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Cauliflower: Contains compounds that help balance estrogen levels
- 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 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 Broccoli & Beef Plus 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 Broccoli & Beef Plus recipe is designed to be PCOS-friendly. At 348 calories per serving with 30.74g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 20 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 348 calories, 30.74g protein (35%), 47.6g carbs, 5.62g fat. Plus 9.6g 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 Dinner. At 348 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 2 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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