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Sausage and Kale Ragu over Spaghetti - PCOS-Friendly Recipe

Sausage and Kale Ragu over Spaghetti
Servings: 4
Lunch

This Sausage and Kale Ragu over Spaghetti is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories
0g Protein
0g Carbs
0g Fat
Recipe by Judy Kim This ragu contains not one, but two different kinds of meat—pork sausage and ground beef— and *loads* of flavor.

Ingredients

  • 1 tbsp. extra-virgin olive oil
  • 1/2 lb. pork sausage
  • 1/2 lb. ground beef
  • 1 tbsp. fennel seed
  • 1 onion, chopped
  • 1 large carrot, chopped
  • 2 celery stalks, chopped
  • 1 Garlic clove, minced
  • 2 tbsp. tomato paste
  • kosher salt
  • 1 lb. kale, chopped
  • 1 28 oz. can whole tomatoes
  • 1 lb. spaghetti
  • Freshly ground black pepper
  • 1/2 c. chopped fresh parsley

Instructions

  1. In a large dutch oven, heat olive oil over medium heat. Add sausage, beef, and fennel seed, breaking meat apart using a wooden spoon, and cook until fat renders, about 5 minutes.
  2. Add onion, carrots, celery, garlic, and tomato paste and season with 1 teaspoon salt. Stir occasionally, 15 minutes.
  3. Add kale, whole tomatoes with juice, and 1/2 can of water. Break tomatoes with side of a spoon or crush using your hands. Simmer on low, 10 minutes.
  4. Meanwhile, bring a large pot of generously salted water to a boil and cook spaghetti until al dente according to package directions. Reserve 1 cup pasta water and drain spaghetti. Add to meat sauce. If pasta seems dry, add pasta water a little at a time. Mix well and add freshly ground black pepper, garnish with parsley, and a drizzle of olive oil. Serve immediately.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Kale.

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.

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Frequently Asked Questions

Yes, this Sausage and Kale Ragu over Spaghetti recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Yes, this recipe works well as a PCOS-friendly Lunch. 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 4 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.

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