Milk Gravy - PCOS-Friendly Recipe
This Milk Gravy is a PCOS-friendly recipe with 47 calories, 2.83g protein, and 8.4g carbs per serving. Ready in 20 minutes. High in fiber (0.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups fat free milk
- 2 oz flour
Instructions
- This gravy recipe goes with the Breaded Hamburger recipe.
- With the oil and drippings left in the pan from frying the hamburger, add flour and your choice of seasoning.
- Make a good rue (or paste), add milk gradually stirring constantly with a spatula until you get the texture of gravy you like.
- Note: You may not use the entire 2 cups of fat free milk, depends on your preference.
How This Recipe Supports PCOS Management
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Milk Gravy can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Milk Gravy recipe is designed to be PCOS-friendly. At 47 calories per serving with 2.83g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 5 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 47 calories, 2.83g protein (24%), 8.4g carbs, 0.18g fat. Plus 0.2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Sauce And Condiment. At 47 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 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.
Cook Another PCOS-Friendly Sauce And Condiment
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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