Beef with Asparagus and Mushrooms - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 dash pepper
- 4 tsps crushed rosemary
- 1 dash salt
- 2 tbsps extra virgin olive oil
- 1 tbsp lemon zest
- 16 oz asparagus, cut into 2" pieces
- 4 cloves garlic, minced
- 1 lb white mushrooms, sliced
- 1 small onion
- 24 oz London broil beef steak, 1" thick
Instructions
- Score both sides of the steak in diamond pattern by carefully making 1/8" deep diagonal cuts with a sharp knife at 1" intervals.
- Rub half of the garlic and 2 teaspoons of the rosemary into both sides of meat and season with salt and pepper.
- Heat a tablespoon of the oil in a large non-stick skillet over medium heat.
- Add steak and cook, turning once, about 4 minutes per side for medium rare (add more time if you prefer). Transfer to a plate and loosely cover with foil to keep warm.
- Heat remaining oil in the same skillet. Add onion and cook stirring often, for 2 minutes. Add remaining garlic and cook, stirring constantly, until fragrant, about 30 seconds.
- Add asparagus and mushrooms and cook, stirring often, until asparagus is crisp and tender and almost all the liquid has evaporated, about 5 minutes. Stir in lemon zest and remaining rosemary; season to taste with salt and pepper.
- Cut steak into thin slices and serve with the vegetables.
- Note: based on recipe from South Beach Diet Book Quick & Easy Cookbook.
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 Beef with Asparagus and Mushrooms contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Beef with Asparagus and Mushrooms 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: Lemon, Asparagus.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many wome...
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