PCOS-Friendly World's Best Pasta Sauce

Prep: 20 min

Cook: 90 min

Servings: 8

Lunch

Nutrition per Serving

285 Calories

22g Protein

12g Carbs

18.5g Fat

PCOS-Friendly Benefits:

High in protein to support blood sugar balance
Rich in lycopene from tomatoes
Contains anti-inflammatory herbs and spices
Modified to reduce sugar impact
Added vegetables for extra nutrients

Grocery List:

Meats: Italian sausage, lean ground beef
Produce: onions, garlic, optional mushrooms and spinach
Canned goods: crushed tomatoes, tomato paste, tomato sauce
Pantry: monk fruit sweetener, dried herbs and spices

Storage Tips:

Refrigerate for up to 5 days
Freeze portions for up to 3 months
Perfect for meal prep

Ingredients

Main Ingredients:

1 pound (450g) sweet Italian sausage, sliced
3/4 pound (340g) lean ground beef (90% lean)
1/2 cup minced onion
2 cloves garlic, crushed
1 (28 ounce) can crushed tomatoes
2 (6 ounce) cans tomato paste
2 (6.5 ounce) cans tomato sauce
1/2 cup water

Seasonings:

1 tablespoon monk fruit sweetener (PCOS-friendly sugar alternative)
1 1/2 teaspoons dried basil
1/2 teaspoon fennel seed
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Optional PCOS-Friendly Additions:

1 cup finely chopped mushrooms (for added nutrients)
2 cups fresh spinach (for iron and minerals)
1 tablespoon extra virgin olive oil (for healthy fats)

Instructions

Preparation Steps:

In a large pot or Dutch oven over medium heat, cook the sausage and beef until browned (about 8-10 minutes). Remove excess fat, leaving just a small amount for flavor.
Add onion and garlic to the meat, cooking until onions are translucent (about 5 minutes).
If using, add mushrooms and cook until they release their moisture (about 5 minutes).
Stir in crushed tomatoes, tomato paste, tomato sauce, and water.
Add monk fruit sweetener and season with basil, fennel seed, Italian seasoning, salt, and pepper.
Reduce heat to low, cover, and simmer for 1 1/2 hours, stirring occasionally.
If using spinach, add it in the last 5 minutes of cooking.
Taste and adjust seasonings as needed.

Serving Suggestions:

Serve over zucchini noodles or high-fiber pasta alternatives
Top with fresh basil and a drizzle of extra virgin olive oil
Portion into containers for meal prep

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