Brussels Sprouts with Panko | PCOS Meal Planner

This Brussels Sprouts with Panko is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Rawia Bishara Brussels sprouts were not part of the Palestinian kitchen when I was growing up. I discovered them here in the States and very eagerly tried to push them on my children. To that end, I did what any good mother would do—I pumped up

Ingredients

Servings 6

Corn oil for frying
4 pounds Brussels sprouts, outer leaves removed, cut in half
1 cup Thick Tahini Sauce
1 cup low-fat plain yogurt
2 tablespoons pomegranate molasses
2 tablespoons extra-virgin olive oil
1/2 teaspoon finely chopped garlic
1 cup panko (Japanese-style breadcrumbs)
Pinch sea salt

Instructions

Pour 1/4 to 1/2 inch corn oil in a large skillet and place over a high heat until hot. To test the temperature, slip half a Brussels sprout into the pan; if it makes a popping sound, the oil is hot enough. Working in batches, fry the Brussels sprouts, turning occasionally, until they are browned all over, 2 to 3 minutes. Using a slotted spoon, transfer the sprouts to a paper towel-lined plate to drain.
Meanwhile, whisk together the Thick Tahini Sauce , yogurt and pomegranate molasses in a medium bowl. Set aside.
In a small skillet, heat the olive oil over medium-high until hot. Add the garlic and saute until fragrant, about 1 minute. Add the panko and stir constantly until the crumbs are golden brown, about 2 minutes. Stir in the salt and remove the breadcrumbs from the heat. Transfer to a paper towel-lined plate to cool.
Place the Brussels sprouts in a serving dish, drizzle with the sauce and top with the panko crumbs. Serve immediately.

Why this Brussels Sprouts with Panko works for PCOS

Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Brussels Sprouts with Panko that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.

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Frequently Asked Questions

Is Brussels Sprouts with Panko good for PCOS?

Yes, this Brussels Sprouts with Panko recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 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.

Comments

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