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PCOS Friendly Grain Bowl - Teriyaki Tofu Grain Bowl - PCOS-Friendly Recipe

PCOS Friendly Grain Bowl - Teriyaki Tofu Grain Bowl
Prep: 10 min
Cook: 20 min
Servings: 2
Dinner

This PCOS Friendly Grain Bowl - Teriyaki Tofu Grain Bowl is a PCOS-friendly recipe with 450 calories, 20g protein, and 45g carbs per serving. Ready in 30 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
20g Protein
45g Carbs
15g Fat
This recipe includes quinoa, tofu, and mixed vegetables, all cooked in a delicious teriyaki sauce. The grocery list includes quinoa, tofu, mixed vegetables, teriyaki sauce, olive oil, and salt and pepper. The quinoa has a low GI, making it a good choice for those with PCOS.

Ingredients

  • 1 cup of quinoa (170g)
  • 2 cups of water (500ml)
  • 1 block of tofu (14oz or 400g)
  • 1 cup of mixed vegetables (150g)
  • 2 tablespoons of teriyaki sauce (30ml)
  • 1 tablespoon of olive oil (15ml), Salt and pepper to taste

Instructions

  1. Rinse the quinoa under cold water.
  2. In a saucepan, bring the water to a boil.
  3. Add the quinoa, reduce heat to low, cover and simmer for 15 minutes.
  4. While the quinoa is cooking, cut the tofu into cubes and sauté in a pan with olive oil until golden brown.
  5. Add the mixed vegetables to the pan and cook until tender.
  6. Add the teriyaki sauce to the pan and stir to coat the tofu and vegetables.
  7. Serve the tofu and vegetables over the cooked quinoa. Season with salt and pepper to taste.
This PCOS-friendly grain bowl is packed with protein from the tofu and quinoa, both of which are excellent sources of magnesium and B vitamins, essential nutrients for managing PCOS. The mixed vegetables provide a variety of vitamins and minerals, while the teriyaki sauce adds a delicious flavor. The quinoa has a low GI, helping to regulate blood sugar levels, which is important for those with PCOS. This meal is quick and easy to prepare, making it perfect for a weeknight dinner.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Quinoa.

Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...

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Frequently Asked Questions

Yes, this PCOS Friendly Grain Bowl - Teriyaki Tofu Grain Bowl 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 7g of fiber, which helps with insulin sensitivity.

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.

Per serving: 450 calories, 20g protein (18%), 45g carbs, 15g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

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.

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.

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