Sautéed Kale and Garlicky Bread Crumbs - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/4 tsp. crushed red pepper
- 2 anchovy fillets
- 5 tbsp. olive oil
- 1/2 c. panko bread crumbs
- 2 clove garlic
- 1 tbsp. fresh lemon juice
- 1 bunch kale
- kosher salt
- Pepper
Instructions
- Heat the crushed red pepper, anchovy (if using), and 3 tablespoons oil in a large skillet over medium-low heat, mashing the anchovy with the back of a spoon until the anchovy dissolves and the red pepper begins to sizzle, about 3 minutes.
- Increase the heat to medium. Add the panko and cook, stirring often, until deep golden brown, about 3 minutes. Add the garlic and cook, stirring, until the garlic is tender and the bread crumbs are crisp, about 1 minute. Remove from the heat and sprinkle with the lemon juice; transfer to a plate.
- Wipe out the skillet and heat the remaining 2 tablespoons oil over medium heat. Add half the kale, season with 1/2 teaspoon salt and toss to coat, then add remaining kale, tossing to coat. Add 1/3 cup water and cook, covered, for 3 minutes. Uncover and cook, tossing occasionally, until the liquid has evaporated and the kale is just tender, about 3 minutes more. Transfer to a serving platter and sprinkle with the bread crumbs.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale, Lemon.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural f...
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