PCOS Vegan Asian Recipes: Dinner - Korean BBQ Tofu - PCOS-Friendly Recipe
Nutrition per Serving
350
Calories
20g
Protein
30g
Carbs
15g
Fat
Grocery list: firm tofu, low-sodium soy sauce, sesame oil, rice vinegar, brown sugar, garlic, ginger, vegetable oil, mixed vegetables, sesame seeds. This recipe has a low GI due to the use of brown sugar and mixed vegetables.
Ingredients
- 1 block (14 oz/400g) of firm tofu
- 1/2 cup (120ml) of low-sodium soy sauce
- 2 tablespoons (30ml) of sesame oil
- 2 tablespoons (30ml) of rice vinegar
- 1 tablespoon (15g) of brown sugar
- 2 cloves of garlic, minced
- 1 teaspoon (5g) of ginger, grated
- 1 tablespoon (15ml) of vegetable oil
- 2 cups (300g) of mixed vegetables (bell peppers, broccoli, carrots)
- 1 tablespoon (10g) of sesame seeds
Instructions
- Press the tofu for 15 minutes to remove excess water.
- In a bowl, combine soy sauce, sesame oil, rice vinegar, brown sugar, garlic, and ginger to make the marinade.
- Cut the tofu into cubes and marinate for 30 minutes.
- Heat vegetable oil in a pan over medium heat.
- Add tofu and cook until browned on all sides.
- Add mixed vegetables and cook until tender.
- Sprinkle with sesame seeds before serving.
This PCOS-friendly recipe is packed with key nutrients like calcium, iron, and vitamins A and C, which are beneficial for managing PCOS symptoms. The tofu provides a good source of protein, while the mixed vegetables add fiber to help control blood sugar levels. The use of brown sugar, a low GI ingredient, also helps to prevent spikes in blood sugar. This recipe is quick and easy to prepare, offering a sense of empowerment and control over your diet.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sesame Seeds.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.
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