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Dinner: PCOS Spaghetti Alternatives - Spaghetti Squash with Tomato Basil Sauce
Grocery list: 1 medium spaghetti squash, olive oil, onion, garlic, canned diced tomatoes, fresh basil leaves. This recipe uses spaghetti squash, a low GI food, as a substitute for traditional pasta. The tomato basil sauce is made from scratch to avoid added sugars often found in store-bought sauces.
This recipe is a great choice for those with PCOS as it is low in GI, helping to maintain stable blood sugar levels. The spaghetti squash provides a good source of fiber, which aids in digestion and helps you feel full longer. The tomatoes are rich in antioxidants, particularly lycopene, which has been linked to reducing inflammation and oxidative stress, both of which are often elevated in women with PCOS. The olive oil provides healthy monounsaturated fats, which can help improve insulin resistance.
Prep Time: 15 mins
Cook Time: 60 mins
Total Time: 75 mins
This recipe includes superfoods such as:
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1 medium spaghetti squash (about 3 lbs or 1.4 kg), 1 tbsp olive oil (15 ml), 1/2 cup chopped onion (75 g), 2 cloves garlic, minced, 1 can (14.5 oz or 411 g) diced tomatoes, 1/4 cup fresh basil leaves (10 g), chopped, Salt and pepper to taste
Instructions
1. Preheat oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut side down on a baking sheet and bake for about 45 minutes, or until the flesh is tender. 2. While the squash is baking, heat the olive oil in a saucepan over medium heat. Add the onion and garlic and sauté until the onion is translucent. 3. Add the tomatoes and basil to the saucepan, season with salt and pepper, and simmer for about 15 minutes. 4. Once the squash is done, use a fork to scrape out the flesh into spaghetti-like strands. Top with the tomato basil sauce and serve.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 220 kcal | ||
| Fat 7 g | ||
| Carbohydrate 35 g | ||
| Protein 5 g | ||
| Omega 3 0.20 g | ||
| Zinc 0.70 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 0.10 mg | ||
| Iron 1.5 mg | ||
| Calcium 75 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1 g | ||
| Sodium 300 mg | ||
| Sugar 10 g | ||
| Potassium 400 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 7 g | ||
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