PCOS Vegan Asian Recipes: Dinner - Korean BBQ Tofu - PCOS-Friendly Recipe

Prep: 45 min

Cook: 15 min

Servings: 2

Dinner

This PCOS Vegan Asian Recipes: Dinner - Korean BBQ Tofu is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 60 minutes. High in fiber (8g), which supports insulin sensitivity.

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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Frequently Asked Questions

Is PCOS Vegan Asian Recipes: Dinner - Korean BBQ Tofu good for PCOS?

Yes, this PCOS Vegan Asian Recipes: Dinner - Korean BBQ Tofu recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Vegan Asian Recipes: Dinner - Korean BBQ Tofu?

This recipe takes about 60 minutes total. Prep time is 45 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 20g protein (23%), 30g carbs, 15g fat. Plus 8g 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 350 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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