Turkey Meatball Noodle Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 20 oz 99% fat free ground turkey breast
- 1/4 cup bread crumbs
- 4 cups whole wheat rotini
- 3 1/2 cups cannellini beans
- 1 tbsp vegetable oil
- 1 large egg
- 2 tbsps grated parmesan cheese
- 2 tbsps onion powder
- 4 tsps leaves oregano, minced
- 6 tsps thyme, minced
- 8 cups chicken stock
- 1 small carrot, chopped
- 1 stalk medium celery, chopped
- 1 small yellow onion, chopped
- 1 package frozen spinach
Instructions
- In a bowl, mix chicken, egg, bread crumbs, parmesan cheese, onion powder, 2 teaspoons oregano, and 3 teaspoons thyme. Season with salt and pepper.
- Form into small meatballs.
- Sauté in vegetable oil over medium heat in a large soup pot. Transfer to a plate.
- Sauté onion, carrot, celery, oregano, and thyme over medium heat, about 3 minutes.
- Add minced garlic and sauté until fragrant. Season with salt and pepper.
- Add chicken stock and meatballs. Bring to a simmer.
- Add cannellini beans, spinach, and pasta.
- Cook pasta until al dente. Season with salt and pepper to taste.
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 Turkey Meatball Noodle Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with 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 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 Turkey Meatball Noodle Soup 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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