Zucchini with Mushroom Tomato Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 medium zucchini
- 1/4 cup chopped red onion
- 2 cloves garlic
- 3 leaves basil
- 2 medium mushrooms
- 1/3 cup tomato sauce
- 1/2 cup water
- 2 tbsps olive oil
Instructions
- Finely slice the zucchini. Chop the onion. Mince the garlic. Wash the mushrooms and dice if you like the texture or mince if you just want the flavor. Slice the basil leaves into thin strips like confetti.
- In a pan, heat the olive oil over medium heat, sauté the onion, garlic and mushrooms until slightly browned. Add the basil and stir in about 5 seconds before stirring in the tomato sauce.
- Add the sliced zucchini and water. Cover and cook until desired tenderness is reached. Add salt and pepper to taste.
- Note: you can add chicken pieces instead of zucchini for a great flavor.
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 Zucchini with Mushroom Tomato Sauce contribute to your health goals:
- 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
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 Zucchini with Mushroom Tomato Sauce 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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