Lamb Tomato Stew - PCOS-Friendly Recipe
This Lamb Tomato Stew is a PCOS-friendly recipe with 296 calories, 35.68g protein, and 17.14g carbs per serving. Ready in 100 minutes. High in fiber (2.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1,000 g lean lamb, cubed
- 1 cup chopped onion
- 1 cup chopped green pepper
- 850 g red tomatoes, skinned and diced
- 1 cup chicken stock
- 1 wedge yields lemon juice
- 3 tsps sugar
- 1 tsp salt
- 15 g white flour
- 1 dash ground black pepper
Instructions
- Brown the meat in a little oil. Remove meat.
- Add green pepper and onion to the pot and sauté.
- Add tomato, heated stock, lemon juice, sugar and seasoning. Add the meat back to the pot.
- Reduce the heat and simmer on stove top for 1 1/2 hours or until meat is tender. (Bake at 350 °F (180 °C) for the same time.)
- When the meat is tender, thicken the sauce with some cake flour mixed with a little water.
- Simmer for a few minutes and then serve with rice and a free salad.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Lamb Tomato Stew contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Lamb: Provides conjugated linoleic acid (CLA) which may help with body composition
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Lamb Tomato Stew 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Lamb Tomato Stew recipe is designed to be PCOS-friendly. At 296 calories per serving with 35.68g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 100 minutes total. Prep time is 10 minutes and cook time is 90 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 296 calories, 35.68g protein (48%), 17.14g carbs, 9.16g fat. Plus 2.8g 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 Dinner. At 296 calories, it fits within typical PCOS meal plan targets for Dinner. 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 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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