Five-Spice Tofu with Barley and Kale - PCOS-Friendly Recipe

Servings: 4

Dinner

This Five-Spice Tofu with Barley and Kale is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

1 cup pearled barley, rinsed
One 14-ounce block extra-firm tofu, drained on paper towels for 10 minutes
2 tablespoons grapeseed oil or coconut oil (increases saturated fat to 7 grams)
2 teaspoons toasted sesame oil
1/2 teaspoon Chinese five-spice powder
4 scallions, white and tender green parts only, thinly sliced
Freshly ground pepper
1 lemongrass stalk, bottom 6 inches only, peeled and minced
4 1/2 packed cups shredded stemmed Tuscan kale
1 1/2 tablespoons prepared horseradish
2 tablespoons tamari or soy sauce
2 tablespoons seasoned rice vinegar
2 tablespoons sweetened shredded coconut, toasted
1 tablespoon toasted sesame seeds
2 tablespoons chopped cilantro

Instructions

In a saucepan, cover the barley with 2 cups of water, add a pinch of salt and bring to a boil. Cover and simmer over low heat until the barley is just tender, about 25 minutes.
Cut the tofu into 1-inch cubes. In a large nonstick skillet, heat 1 tablespoon of the grapeseed oil with the sesame oil until shimmering. Add the tofu and five-spice powder and cook over moderately high heat, stirring, until lightly browned, 7 minutes. Add the scallions and cook for 1 minute. Season with salt and pepper and transfer the tofu to a plate.
Add the remaining 1 tablespoon of grapeseed oil to the skillet. Add the lemongrass and cook over moderately high heat for 1 minute. Add the kale and cook, stirring, until wilted, about 2 minutes. Add the barley and cook for 1 minute. Add the horseradish, tamari and vinegar and cook, stirring, until the pan is nearly dry, about 2 minutes.
Transfer the barley and kale to a platter. Top with the tofu, toasted coconut, sesame seeds and cilantro. Serve right away.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Barley, Kale, Sesame Seeds, Lemon.

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Frequently Asked Questions

Is Five-Spice Tofu with Barley and Kale good for PCOS?

Yes, this Five-Spice Tofu with Barley and Kale recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

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

Comments

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