Sesame Ginger Tofu and Vegetable Stir-Fry - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Dinner

This Sesame Ginger Tofu and Vegetable Stir-Fry is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 30 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

20g Protein

30g Carbs

15g Fat

Grocery list: Firm tofu, sesame oil, mixed vegetables, garlic, ginger, low-sodium soy sauce, rice vinegar, cornstarch, water, sesame seeds. This recipe has a low GI due to the high fiber content in the vegetables and protein in the tofu.

Ingredients

14 oz (400g) firm tofu
1 tbsp (15ml) sesame oil
2 cups (300g) mixed vegetables (broccoli, bell peppers, carrots)
2 cloves garlic
1 inch (2.5cm) fresh ginger
2 tbsp (30ml) low-sodium soy sauce
1 tbsp (15ml) rice vinegar
1 tsp (5g) cornstarch
1 tbsp (15ml) water
1 tbsp (10g) sesame seeds

Instructions

Press tofu to remove excess water and cut into cubes.
Heat sesame oil in a pan over medium heat.
Add tofu and cook until golden brown.
Remove tofu and set aside.
In the same pan, add mixed vegetables, minced garlic, and grated ginger. Cook until vegetables are tender.
In a small bowl, mix soy sauce, rice vinegar, cornstarch, and water.
Pour the sauce over the vegetables and add the tofu back into the pan.
Stir until everything is well coated with the sauce.
Sprinkle with sesame seeds before serving.

This Sesame Ginger Tofu and Vegetable Stir-Fry is a PCOS-friendly recipe that is easy to prepare and packed with nutrients beneficial for managing PCOS symptoms. The tofu provides a good source of protein, which can help regulate blood sugar levels, while the vegetables offer a high fiber content to support digestion and further stabilize blood sugar. The sesame seeds add a dose of healthy fats, important for hormone balance. The recipe is also low in GI, making it a good choice for those with PCOS.

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Frequently Asked Questions

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

Yes, this Sesame Ginger Tofu and Vegetable Stir-Fry 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 Sesame Ginger Tofu and Vegetable Stir-Fry?

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, 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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