Vegetarian Quorn Pasta - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/3 tsp grated parmesan cheese
- 1/3 tsp ground basil
- 1/3 tsp garlic
- 7 oz mushrooms, chopped
- 1 medium onion, diced
- 14 oz zucchini
- 14 oz plum tomatoes, chopped
- 5 oz dry whole wheat pasta
- 4 1/4 oz reduced fat cheddar cheese
- 10.5 oz vegetarian patties
Instructions
- Add pasta to pan of boiling water and boil until tender.
- Spray frying pan with low calorie spray and sauté chopped mushrooms, zuchinni (courgettes) and diced onions stirring occasionally.
- Add vegetarian ground mince (quorn mince) to frying pan and cook until tender.
- Add chopped plum tomatoes to frying pan and season with pesto mix (basil, garlic and parmesan cheese). Alternatively add basil and garlic if desired. Heat sauce mixture through.
- Drain pasta, stir in sauce mixture and serve immediately. If desired, sprinkle cheddar cheese on the top before serving.
- As an alternative version, a can of drained tuna could be added to sauce mixture instead of vegetarian ground mince. The tuna version can also be chilled and eaten cold.
- Note: Quorn "Beef" mince in the UK is the vegetarian substitute for ground mince beef.
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 Vegetarian Quorn Pasta contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Zucchini: Low in calories while providing vitamin C and potassium
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. 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 Vegetarian Quorn Pasta 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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