Turkey Sausage & Arugula Pasta - PCOS-Friendly Recipe
This Turkey Sausage & Arugula Pasta is a PCOS-friendly recipe with 352 calories, 22.11g protein, and 41.71g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.
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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Turkey Sausage & Arugula Pasta recipe is designed to be PCOS-friendly. At 352 calories per serving with 22.11g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 18 minutes and cook time is 12 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 352 calories, 22.11g protein (25%), 41.71g carbs, 10.81g fat. Plus 5g 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 352 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 6 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment