Braciola and Sausage Sunday Gravy - PCOS-Friendly Recipe

Servings: 6

Lunch

This Braciola and Sausage Sunday Gravy is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

6 very thin top round steaks, about 8 ounces
Salt and freshly ground black pepper
1 cup grated pecorino cheese, plus more to pass at the table
1/2 cup homemade stale white breadcrumbs or panko, toasted
3/4 cup fresh flat-leaf parsley leaves, chopped
1/4 cup pine nuts or sliced almonds, toasted
2 teaspoons lemon zest
4 ounces salami or prosciutto di Parma, finely chopped
6 cloves garlic, 3 minced or grated, 3 crushed
2 small chile peppers such as Italian cherry or Fresno, 1 seeded and finely chopped (can substitute 1 teaspoon dried red crushed pepper flakes), and 1 thinly sliced
5 tablespoons EVOO
6 links hot Italian sausage
1 teaspoon fennel seeds, 1/3 palmful
1 cup dry red wine
2 large cans Italian San Marzano tomatoes
1 bay leaf
1 small carrot, peeled and halved
1 small rib celery, halved
1 small onion, halved and peeled
2 cups passata or tomato puree
A handful of fresh basil leaves, torn
1 large red or yellow onion, thinly sliced
2 cubanelle peppers, thinly sliced
1 large red bell pepper, thinly sliced
1 cup chicken or beef stock
1 tablespoon tomato paste
2 to 3 tablespoons butter
1 1/2 pounds spaghetti

Instructions

Sprinkle the meat on both sides with salt and pepper. In a bowl, combine half of the cheese, the breadcrumbs, 1/2 cup parsley, pine nuts, lemon zest, salami, minced garlic and the finely chopped chile pepper. Top the steaks, leaving a 1-inch border. Roll and tie the meat.
Heat about 2 tablespoons of EVOO in a pot over medium-high heat. When the oil smokes, add the meat bundles and brown. Remove the meat bundles, then add the sausages and cook until brown, then remove. Add about 1 tablespoon of EVOO and reduce the heat to medium, then stir in the fennel seeds and cook for 15 seconds. Add the wine and deglaze the pan, then add the tomatoes, bay leaf, carrots, celery and halved onion. Break up the tomatoes, and add the passata, then stir in the basil and season with salt and pepper. Slide the meat and sausages into the sauce and bring to a bubble, reduce the heat and simmer partially covered for a couple of hours, stirring occasionally.
In a skillet, heat about 2 tablespoons EVOO, 2 turns of the pan, then add the sliced onions, cubanelles, red bell peppers and sliced chile pepper, and cook to soften, stirring frequently, 12 to 15 minutes. Add the stock, the remaining 1/4 cup parsley, tomato paste and season with salt and pepper. Simmer 15 minutes more.
For a make-ahead meal, cool the sauce and meat and refrigerate. Reheat over a medium-low flame on the stovetop until warmed through. Store the onions and peppers separately and reheat over medium-low heat in small skillet.
To serve, bring a large pot of water to a boil, salt the water and cook the spaghetti to al dente.
Place the meat and sausages on a serving platter. Remove the onions, carrots, celery and bay leaf.
Add about 1 cup of the starchy cooking water to the sauce, then put half of the sauce in a gravy boat. Melt the butter into the remaining sauce and toss with the pasta and cheese. Serve the pasta alongside the meat roll and sausage. Top the pasta and meat with more sauce and cheese, and serve the peppers and onions on top of the sausage.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon, Nuts, Basil.

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Frequently Asked Questions

Is Braciola and Sausage Sunday Gravy good for PCOS?

Yes, this Braciola and Sausage Sunday Gravy recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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