Turkey and Apple Sausage Patties - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsps canola oil
- 1 medium onion, finely chopped
- 2 medium apples, peeled and grated
- 1 lb ground turkey
- 3 slices fresh whole grain bread
- 2 large egg whites
- 2 tsps sage
- 1/2 tsp pepper
- 1/4 tsp nutmeg
- 1/4 tsp allspice
- 1 tsp salt
Instructions
- For fresh bread crumbs place 3 slices whole grain bread into a food processor and process until fine bread crumbs. Do not toast bread.
- Pre-heat oven to 450 °F (225 °C). Line a baking sheet with parchment paper.
- Heat oil in a skillet over medium heat. Sauté onion until softened, add apples (Granny Smith or Tart) and sauté 3-5 minutes more until apples are very tender.
- Transfer to a large bowl and let cool completely.
- Add turkey, bread crumbs, egg whites, sage, salt, pepper, nutmeg and allspice; mix well.
- Form into 16 patties about 3/4" thick. Bake patties 10 minutes for fresh, 20 minutes for frozen.
- Patties can either be frozen for up to 3 months or cooked immediately.
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 and Apple Sausage Patties contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- 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 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 and Apple Sausage Patties 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: Apples.
Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)
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