Tuscan Steak With Creamed Spinach - PCOS-Friendly Recipe
This Tuscan Steak With Creamed Spinach is a PCOS-friendly recipe with 867 calories, 57.33g protein, and 7.71g carbs per serving. Ready in 35 minutes. High in fiber (1.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsp extra virgin olive oil
- 16 oz baby spinach
- 32 fl oz heavy cream
- 1 cup freshly grated parmesan
- 1/4 tsp freshly grated nutmeg
- 6 sprigs fresh rosemary, leaves picked
- 2 lemons yield lemon juice
- 6 cloves garlic
- 4 lbs Angus porterhouse steaks
Instructions
- Begin by placing the garlic cloves on a wooden chopping board and with the back of your knife, give them a whack. Then, crush the rosemary between your fingers. Place the aromatics into a large, non-reactive dish and mix with olive oil.
- Lay the porterhouse steaks in the dish and coat evenly with the marinade. Season with plenty of freshly ground black pepper and let marinate for an hour or up to overnight.
- If you have an outside grill, heat it up until smoking hot. If grilling inside, a large cast iron griddle/skillet and heat until smoking. Grill the steaks for about 6-7 minutes on each side -- or until medium rare. For medium cook for an additional 2 minutes per side.
- While the steaks are cooking, put the heavy cream in a large saucepan on medium heat and reduce until it coats the back of a spoon.
- Add grated nutmeg, grated parmesan and season with salt and freshly ground black pepper. While this is reducing, toss the raw spinach into a food processor. Process until the spinach is the consistency of small flakes, not pureed.
- Add spinach to reduced cream and stir until fully combined. Shower with additional grated parmesan, to taste.
- When ready to serve, evenly spread the spinach on top of the steaks, add a squeeze of lemon, a drizzle of extra-virgin olive oil and serve with lemon wedges.
- Note: this dish is based on the traditional Bistecca alla Fiorentina (traditionally served medium rare). The porterhouse steaks are large and cut thick to serve two to four per steak.
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 Tuscan Steak With Creamed Spinach contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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. 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 Tuscan Steak With Creamed Spinach 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, Spinach.
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Frequently Asked Questions
Yes, this Tuscan Steak With Creamed Spinach recipe is designed to be PCOS-friendly. At 867 calories per serving with 57.33g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 5 minutes and cook time is 30 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 867 calories, 57.33g protein (26%), 7.71g carbs, 67.42g fat. Plus 1.4g 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 Dinner. At 867 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 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.
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