Brown Gravy - PCOS-Friendly Recipe
This Brown Gravy is a PCOS-friendly recipe with 135 calories, 2.45g protein, and 30.5g carbs per serving. Ready in 28 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups beef broth
- 1 tbsp tomato paste
- 2 oz water
- 1 oz corn starch
Instructions
- Over medium heat, add 1 tablespoon of tomato paste. Whisk until slightly darker and caramelized.
- Add 1 cup of beef stock. Whisk briskly until tomato paste is incorporated completely.
- Drop temperature to medium-low. Allow stock to simmer for 20 minutes, or until broth reduces by a 1/3.
- Mix water and corn starch into a slurry (add together until corn starch is completely dissolved).
- Add 1/2 of slurry and whisk.
- Reserve second 1/2 of slurry to add until gravy is desired thickness.
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 Brown Gravy contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Tomato: Antioxidants help combat oxidative stress elevated in 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. 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 Brown Gravy 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.
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Frequently Asked Questions
Yes, this Brown Gravy recipe is designed to be PCOS-friendly. At 135 calories per serving with 2.45g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 28 minutes total. Prep time is 8 minutes and cook time is 20 minutes.
Per serving: 135 calories, 2.45g protein (7%), 30.5g carbs, 0.48g fat. Plus 1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Sauce And Condiment. At 135 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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.
Cook Another PCOS-Friendly Sauce And Condiment
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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