Whole Wheat Rotini with Walnut Pesto - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3/4 c. walnuts
- 1/4 c. packed fresh parsley leaves
- 1/4 c. Parmesan cheese
- 1 tbsp. fresh lemon juice
- 1 clove garlic
- 1/4 c. water
- 3 tbsp. water
- salt and pepper
- 12 oz. whole-wheat rotini or fusilli
- 1 lb. chicken-breast cutlets
- 2 tsp. olive oil
- 1 medium red pepper
- 1 lb. asparagus
Instructions
- In food processor with knife blade attached, blend walnuts, parsley, Parmesan, lemon juice, garlic, 1/4 cup water, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper until pureed, stopping processor occasionally and scraping bowl with rubber spatula. Set pesto aside.
- Meanwhile, heat large covered saucepot of salted water to boiling on high. Add pasta and cook as label directs.
- While pasta is cooking, sprinkle chicken with 1/4 teaspoon salt to season all sides. In 12-inch nonstick skillet, heat 1 teaspoon oil on medium 1 minute. Add chicken, and cook 6 to 7 minutes or until chicken loses its pink color throughout, stirring occasionally. Transfer chicken to bowl; keep warm.
- To same skillet, add red pepper and remaining 1 teaspoon oil, and cook on medium 3 minutes. Add asparagus and 3 tablespoons water; cover and cook 6 to 7 minutes or until tender-crisp, stirring occasionally.
- Reserve 1/2 cup pasta cooking water. Drain pasta and return to saucepot; stir in chicken, vegetables, pesto, and reserved cooking water; toss to coat.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Asparagus, Nuts, Walnuts.
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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