This Five-Spice Duck with Butternut Squash Ravioli and Broccoli Rabe is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Boil plum wine in heavy medium saucepan until syrupy and reduced to generous 1/3 cup, about 16 minutes. (Can be made 1 day ahead. Let stand at room temperature. Rewarm over low heat before using.)
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Using heavy large knife, cut each duck lengthwise in half. Cut away backbone. Cut off leg-thigh pieces, then cut off breast pieces; trim excess fat. Remove bones from breast pieces. Transfer leg-thigh pieces and breast pieces to platter (reserve remaining duck trimmings for another use).
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Preheat oven to 375 °F. Mix Chinese five-spice powder, salt, ground black pepper, and ground ginger in small bowl. Rub spice mixture all over duck pieces. Heat olive oil in heavy large ovenproof skillet over medium-high heat. Add leg-thigh pieces and cook until deep brown, about 4 minutes per side. Cover skillet and roast duck in oven until cooked through, about 45 minutes. Transfer duck to plate; cover with foil to keep warm.
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Heat same skillet over medium-high heat. Add duck breasts to skillet; cook to desired doneness, about 10 minutes per side for medium.
Why this Five-Spice Duck with Butternut Squash Ravioli and Broccoli Rabe works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this Five-Spice Duck with Butternut Squash Ravioli and Broccoli Rabe recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly 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 4 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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