Lunch: Chicken and Bacon Sausage Stir Fry

This recipe includes superfoods such as:

Broccoli, Spinach

Health benefits of Chicken and Bacon Sausage Stir Fry

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

4 Cheddar & Bacon Chicken Sausages
3 Cups Broccoli Florets
3 Cups Spinach
1/2 Cup Parmesan Cheese
1/2 Cup Rao’s Tomato Sauce
1/4 Cup Red Wine (Merlot)
2 Tbsp. Salted Butter
2 tsp. Minced Garlic
1/2 tsp. Pepper
1/2 tsp. Red Pepper Flakes
1/2 tsp. Kosher Salt

Instructions

1. Slice your 4 Bacon & Cheddar Chicken Sausages into 1/8″ – 1/4″ slices. I’m using Savory Kitchen brand pre-cooked sausages for this. They say it’s all natural and gluten free, but checking the ingredients on the back – some of you may not be happy with what’s inside. There’s a couple of chemicals in there. There’s always going to be a tradeoff between budget and clean eating, so I’ll take the budget route when I have to.
2. Start heating up water in a pan for your broccoli on high heat. You want to bring this to a boil before adding the broccoli.
3. Add your sliced sausage to a pan on high heat. Keep them there until they start sizzling a lot.
4. Add your 3 Cups Broccoli Florets to the boiling water and let it cook for 3-5 minutes depending on how you like it done. I normally do it for around 3 and a half minutes to keep the broccoli pretty hard. When we add it to the sausages later, it will cook a bit more and soak up some more flavor.
5. Once your broccoli is finished, drain the water and set aside.
6. Stir and flip the sausages so that they can brown on the other side.
7. Once the sausages have browned, move them to one side of the pan. On the empty side of the pan, add your 2 Tbsp. Butter.
8. Once the butter has started to melt, add 2 tsp. Minced Garlic and sautee it in the butter for 1 minute or until browned.
9. Stir the garlic, butter, and chicken sausages together well.
10. Add your broccoli to the sausages and mix the butter onto the broccoli.
11. Add 1/2 Cup Rao’s Tomato Sauce, 1/4 Cup Red Wine, and 1/2 tsp. Red Pepper Flakes to the broccoli and sausage.
12. Mix the sauce together well with the broccoli and sausage.
13. Add 3 Cups of Raw Spinach to the top of the dish. Slowly stir it in as it wilts down.
14. Continue stirring in the spinach as it wilts, and then simmer for 5-10 minutes, allowing the wine to cook down.
15. Serve with parmesan cheese and enjoy!