PCOS Meal Planner › Recipes

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

Five-Spice Tofu with Barley and Kale
Servings: 4
Dinner

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Stop Second-Guessing Every Meal

Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.

Personalized for your PCOS type
Delivered in 24 hours
Just $9 one-time
Get Your Personal Guide - $9

No subscription. No commitment.

Comments

Register or log in to add a comment

Not sure what to eat for PCOS?

Take a 60-second quiz and get a personalized 7-day meal plan.

Take the Quiz

Similar Recipes You Might Like

Hormone Balance: Kefir Green Goddess Dressing Hormone Support: Collagen Beauty Water for PCOS Hormone Balance: Arugula and Walnut Pesto for PCOS Hormone Balance: Probiotic Green Goddess Dressing PCOS Liver Support: Microgreens Power Salad Metabolic Health: Sorrel Soup for PCOS Metabolic Support: Living Sauerkraut Salad PCOS Insulin Sensitivity: Tallow-Roasted Bitter Melon PCOS Gut Support: Bitter Greens Soup Anti-Inflammatory: Swiss Chard Stir-Fry for PCOS

More PCOS-Friendly Recipes

Secret Ingredient Cheesy Garlic Bread Lighter Asparagus Croque Madame Cranberry Chip Pancakes Recipe Bitter Cobbler Macaroni & Cheese (A Few Ways) Browse All Recipes...

PCOS Nutrition Guides

Stuffed Zucchini vs Stuffed Eggplant, A PCOS-Friendly Meal Stuffed Zucchini vs Stuffed Eggplant, A PCOS-Friendly Meal Whole Grain Bread for PCOS: What to Look For More PCOS Articles...