Fresh Tomato Sauce - PCOS-Friendly Recipe
This Fresh Tomato Sauce is a PCOS-friendly recipe with 90 calories, 2g protein, and 10g carbs per serving. Ready in 37 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 10-12 fresh plum tomatoes (approximately 2-2 1/2 lb)
- 2 Tbsp extra virgin olive oil
- 3 cloves garlic, finely chopped
- Pinch crushed red chile flakes
- 1/8 tsp unrefined sea salt
- 1/4 tsp freshly ground black pepper
- 2 Tbsp finely chopped basil or parsley, or a combination
Instructions
- Peel the tomatoes by scoring the skin of each one with a sharp knife from the top about 1/4 of the way down, in an “x” pattern. Then place scored tomatoes in a pot full of boiling water and boil until their skins begin to crack, approximately 2 minutes.
- Remove tomatoes and plunge into ice-cold water. When tomatoes are cool enough to touch, peel them. If you want a chunky sauce, dice the tomatoes and set them aside. If you want a smooth sauce, pass the tomatoes through a food mill to create a seedless purée.
- Heat the olive oil in a large saucepan over medium heat. When it is hot, add the garlic and crushed red chile flakes. Cook just until the garlic begins to release its aroma.
- Add the tomatoes, salt, pepper and basil and/or parsley. Stir well to combine, cover and reduce heat to low. Simmer for 20 minutes.
- Serve sauce immediately or allow to cool to room temperature before storing. This sauce will keep in an airtight container in the refrigerator for one week, or in the freezer for one month.
- Choices: 2 Vegetable, 1 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Fresh Tomato Sauce contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Fresh Tomato Sauce can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Fresh Tomato Sauce recipe is designed to be PCOS-friendly. At 90 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 37 minutes total. Prep time is 17 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 90 calories, 2g protein (9%), 10g carbs, 5g fat. Plus 3g 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 Lunch. At 90 calories, it fits within typical PCOS meal plan targets for Lunch. 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 4 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment