Tofu and Mixed Vegetable Stir-Fry with Sesame - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Dinner

This Tofu and Mixed Vegetable Stir-Fry with Sesame is a PCOS-friendly recipe with 350 calories, 18g protein, and 35g carbs per serving. Ready in 30 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

18g Protein

35g Carbs

15g Fat

This recipe requires tofu, mixed vegetables, sesame oil, soy sauce, sesame seeds, garlic, ginger, and cornstarch. The Glycemic Index (GI) of these ingredients is low, making this dish suitable for a PCOS-friendly diet.

Ingredients

200g (7oz) firm tofu
2 cups mixed vegetables (broccoli, bell peppers, carrots)
2 tbsp sesame oil
2 tbsp soy sauce (low sodium)
1 tbsp sesame seeds
2 cloves garlic
1 inch fresh ginger
1 tbsp cornstarch
1/2 cup water

Instructions

Press tofu to remove excess water.
Cut tofu into cubes and mixed vegetables into bite-sized pieces.
Heat sesame oil in a pan.
Add garlic and ginger, sauté until fragrant.
Add tofu and vegetables, stir-fry for 5-7 minutes.
In a bowl, mix soy sauce, cornstarch, and water.
Pour sauce over tofu and vegetables, stir well.
Sprinkle with sesame seeds before serving.

This Tofu and Mixed Vegetable Stir-Fry with Sesame is a PCOS-friendly recipe that is high in protein and fiber, helping to regulate blood sugar levels. The tofu provides a good source of plant-based protein, while the mixed vegetables are packed with essential vitamins and minerals. The sesame seeds add a nice crunch and are a great source of calcium. This meal is quick and easy to prepare, offering a sense of empowerment and control over your diet. Enjoy this nutritious and delicious dish as part of your personalized meal plan.

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Frequently Asked Questions

Is Tofu and Mixed Vegetable Stir-Fry with Sesame good for PCOS?

Yes, this Tofu and Mixed Vegetable Stir-Fry with Sesame recipe is designed to be PCOS-friendly. At 350 calories per serving with 18g 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 Tofu and Mixed Vegetable Stir-Fry with Sesame?

This recipe takes about 30 minutes total. Prep time is 15 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, 18g protein (21%), 35g 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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