PCOS Pasta - Brown Rice Penne with Garlic Sauce - PCOS-Friendly Recipe

Prep: 10 min

Cook: 20 min

Servings: 2

Dinner

This PCOS Pasta - Brown Rice Penne with Garlic Sauce is a PCOS-friendly recipe with 450 calories, 20g protein, and 60g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

20g Protein

60g Carbs

15g Fat

This recipe includes brown rice penne (low GI), garlic (low GI), and nutritional yeast (high in B vitamins). Grocery list: brown rice penne, garlic, olive oil, vegetable broth, nutritional yeast, salt, pepper, fresh basil.

Ingredients

1 cup (200g) brown rice penne
2 cloves garlic
1 tablespoon (15ml) olive oil
1/2 cup (120ml) vegetable broth
1/4 cup (60g) nutritional yeast, Salt and pepper to taste, Fresh basil for garnish

Instructions

Cook the brown rice penne according to the package instructions.
While the pasta is cooking, mince the garlic and sauté in olive oil until fragrant.
Add the vegetable broth to the garlic and bring to a simmer.
Stir in the nutritional yeast and season with salt and pepper.
Drain the pasta and toss with the garlic sauce.
Serve garnished with fresh basil.

This PCOS-friendly pasta dish is not only delicious but also packed with nutrients beneficial for PCOS. The brown rice penne has a low glycemic index, helping to prevent blood sugar spikes. Garlic is known for its anti-inflammatory properties, and nutritional yeast is a great source of B vitamins, which can help manage symptoms of PCOS. This meal is a great way to feel empowered and in control of your diet, while also enjoying a variety of flavors.

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Frequently Asked Questions

Is PCOS Pasta - Brown Rice Penne with Garlic Sauce good for PCOS?

Yes, this PCOS Pasta - Brown Rice Penne with Garlic Sauce recipe is designed to be PCOS-friendly. At 450 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Pasta - Brown Rice Penne with Garlic Sauce?

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 450 calories, 20g protein (18%), 60g carbs, 15g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. 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 2 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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