Turkey Dinner with Homemade Gravy - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Turkey is lean and high in protein with B vitamins. Oat is high in soluble fiber (beta-glucan) that helps manage cholesterol.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- Oven-Roasted Turkey
- 5 lb. Whole Turkey (or something in similar size)
- 1/2 medium Onion
- 1 medium Lemon
- 1/4 cup Minced Garlic
- 1 tsp. Dried Rosemary
- 3 stalks Spring Onions, chopped
- Turkey Coating
- 3 tbsp. Butter, melted
- 1 tsp. Cayenne
- 2 tsp. Chicken Herb Seasoning
- Gravy Base
- Leftover Innards of Turkey
- 1/3 cup Chicken Stock
- 3 cups Water
- 1 tsp. Worcestershire
- 2 spring Onions
- 3 Brussels Sprouts
- Salt Pepper
- 2 tbsp. Bacon Fat
- Gravy Spices
- You will need to double these if you did not half the amount of gravy you are using.
- 4 sprigs Fresh Thyme
- 1 Bay Leaf
- 1/4 tsp. Rosemary
- 1/4 tsp. Xanthan Gum
- 1/4 Cup Heavy Cream
Instructions
- Preheat the oven to 325F. In a small ramekin combine 3 tbsp. Butter, 1 tsp. Cayenne, and 2 tsp. Chicken Herb Seasoning by microwaving for 15-20 seconds.
- Pour the coating mixture over the turkey carefully, making sure to coat every part of the turkey. If you need more coating (depending on turkey size) then make more to completely cover turkey.
- Chunk the medium onion and chop spring onions into large pieces. Stuff the turkey with 1/2 medium Onion (chunked), 1 medium Lemon (halved), 1/4 cup Minced garlic, 1 tsp. Dried Rosemary, and 3 stalks Spring Onions (chopped).
- Once the turkey is stuffed, put it into the oven for 2 1/2 hours. You may need to cook it more depending on the size of your turkey. You want it to be 165F inside.
- In a saucepan, bring the innards of the turkey, 1/3 cup Chicken Stock, 3 cups Water, and 1 tsp. Worcestershire to a rolling boil. Once it has started to boil, reduce heat to medium-low and let it simmer for about an hour.
- After an hour, add 2 spring Onions, 3 Brussels Sprouts, 2 tbsp. Bacon Fat, and Salt and Pepper to taste. Let it simmer for about 30-45 minutes more.
- Using an immersion blender, blend the gravy together so that everything turns into a thicker sauce.
- Return the gravy to the saucepan and keep on low heat. This is where I split my gravy in half. My family likes their own version of gravy (by adding a pre-packaged mix into this), but I don’t. If you are going to use the whole thing, make sure you double the spices that go inside.
- About 20 minutes before the turkey will be ready, add 4 sprigs Fresh Thyme, 1 Bay Leaf, 1/4 tsp. Rosemary, and 1/4 Cup Heavy Cream to the gravy. Bring it to a rolling boil and continuously stir it as it reduces.
- Once your gravy is almost the consistency you want (about half of it should be reduced), add 1/4 tsp. xanthan gum and mix well. It should thicken up.
- Remove turkey from the oven and let rest. Pour extra drippings into gravy for a thicker sauce.
- You can also make brussels sprouts and bacon to serve on the side (they’re delicious).
- Plate it all and serve it up!
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 Dinner with Homemade Gravy contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 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 Turkey Dinner with Homemade Gravy 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.
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