Mapo Tofu (Mabo Dofu) - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsp sriracha hot chili sauce
- 1 tsp sesame oil
- 1/2 lb ground turkey
- 1 tbsp oyster sauce
- 2 cloves garlic
- 1/2 oz ginger
- 2 medium scallions
- 1/4 cup water
- 1/2 oz dark miso
- 14 oz silken tofu
- 1 tbsp corn starch
- 1 fl oz mirin
Instructions
- Mix dark miso, mirin, oyster sauce, sesame oil, corn starch, water and sriracha in a bowl to make the sauce. (Adjust seasonings as you see fit.)
- Put a splash of oil in a hot saute pan and fry the garlic and ginger until fragrant.
- Add the ground meat and break it up with a wooden spoon.
- When the meat is cooked, drain off any excess oil and add the sauce mixture.
- Stir to combine, then add the tofu. If the sauce seems thick (or non-existent), add some water and cook until the tofu is heated through.
- Note: if you’re using silken tofu, be careful not to mash up the tofu too much.
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 Mapo Tofu (Mabo Dofu) contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Tofu: May help modulate estrogen levels in women with PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and 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 Mapo Tofu (Mabo Dofu) 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: Miso.
Miso is extremely nutrient-dense and believed to alkalinize the body and stop the effects of carcinogens in the system.
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