Turkey Sausage & Arugula Pasta - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 12 oz whole wheat pasta
- 1/2 tsp ground pepper
- 3 1/2 links Italian turkey sausage
- 1/4 tsp salt
- 1 tbsp olive oil
- 8 cups arugula
- 2 cups cherry tomatoes
- 1 1/4 oz parmesan cheese
Instructions
- Bring a large pot of water to a boil.
- Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
- Meanwhile, cook sausage in a large non-stick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes.
- Stir in garlic, arugula (or spinach) and tomatoes.
- Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
- Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta.
- Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.
- Note: for the biggest impact, make sure to use imported Italian cheese.
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 Turkey Sausage & Arugula Pasta contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- 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. This recipe excels in providing healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Turkey Sausage & Arugula Pasta 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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