Baked Mediterranean Meatballs - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 large eggs
- 1 tsp ground oregano
- 1 tsp black pepper, ground
- 2 tbsps olive oil
- 1/2 cup sweet corn
- 4 cloves garlic, chopped
- 1 cup pieces or slices mushrooms
- 1 large onion, chopped
- 2 medium green peppers, chopped
- 2 medium zucchini, sliced (courgette)
- 1 can tomatoes, chopped
- 1 5 fl oz serving red wine
- 1 slice bread, rubbed into crumbs
- 1 lb lean beef, minced
Instructions
- In a large bowl, combine the minced beef, breadcrumbs, finely chopped onion, oregano and pepper. Add the eggs and mix together well until combined.
- Using a dessert spoon or hands, shape into 16 evenly sized meatballs. It will be a good idea to dust your hands with cornflour at this point to prevent sticking.
- Heat the olive oil in a pan, and brown the meatballs all over. Remove from heat and drain if necessary.
- Place the meatballs in an ovenproof dish, then pour the rest of the ingredients over the top. Place in a pre-heated oven 360 °F (180 °C) for about 40 minutes.
- Serve with a fresh salad if dieting, or with fresh bread, rice and pasta for the rest of the family.
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 Baked Mediterranean Meatballs contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Baked Mediterranean Meatballs 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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