Sesame Barley with Greens and Teriyaki Tofu Recipe | Myrecipes - PCOS-Friendly Recipe

Servings: 4

Lunch

This Sesame Barley with Greens and Teriyaki Tofu Recipe | Myrecipes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Jeanne Kelley Don't skip the chilling step: It gives flavors time to soak into the barley.

Ingredients

3 cups water
1/2 cup uncooked pearl barley
1/4 cup rice wine vinegar
3 tablespoons brown sugar, divided
3 tablespoons lower-sodium soy sauce, divided
4 teaspoons dark sesame oil, divided
2 teaspoons finely grated peeled fresh ginger, divided
2 garlic cloves, minced and divided
6 cups thinly sliced Swiss chard (about 1 bunch)
1 (14-ounce) package organic extra-firm tofu, drained
1/4 teaspoon crushed red pepper
Cooking spray
4 teaspoons toasted sesame seeds
2 green onions, thinly sliced

Instructions

Bring 3 cups water to a boil in a medium, heavy saucepan. Add barley; reduce heat, and simmer 30 minutes or until barley is tender. Drain and cool slightly.
Combine vinegar, 1 tablespoon brown sugar, 1 tablespoon soy sauce, 1 tablespoon oil, 1 teaspoon ginger, and 1 garlic clove in a large bowl, stirring well with a whisk. Add chard and barley; toss well to coat. Cover and chill 1 hour.
Preheat oven to 375 °.
Cut tofu crosswise into 5 (1-inch-thick) slices. Place tofu slices on several layers of paper towels; cover with additional paper towels. Let stand 20 minutes, pressing down occasionally.
Cut each tofu slice into 1/2-inch cubes. Combine remaining 1 teaspoon sesame oil, remaining 2 tablespoons brown sugar, remaining 2 tablespoons soy sauce, remaining 1 teaspoon ginger, remaining garlic clove, and pepper in a medium bowl, stirring well with a whisk. Add tofu; toss to combine. Let stand 10 minutes.
Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 375 ° for 30 minutes or until tofu is browned on all sides, stirring three times.
Divide barley mixture evenly among 4 plates, and top evenly with tofu. Sprinkle evenly with sesame seeds and onions.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Barley, Sesame Seeds.

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Frequently Asked Questions

Is Sesame Barley with Greens and Teriyaki Tofu Recipe | Myrecipes good for PCOS?

Yes, this Sesame Barley with Greens and Teriyaki Tofu Recipe | Myrecipes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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