General Tso?s Tofu with Broccoli - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1 (16-oz.) package extra-firm tofu, drained and cut into 1-inch chunks
- 1 tsp reduced-sodium soy sauce
- 2 tsp rice vinegar
- 1 tsp vegetable oil
- 1 clove garlic, minced
- 1/2 tsp grated fresh ginger
- 1 Tbsp cornstarch
- Sauce
- 1/2 cup low-sodium, fat-free broth (chicken or vegetable)
- 1 Tbsp Splenda
- 1 Tbsp reduced-sodium soy sauce
- 1 Tbsp rice vinegar
- 2 tsp sesame oil
- 2 tsp cornstarch
- 1 1/2 tsp tomato paste
- 1/2 tsp Asian-style hot sauce, such as sambal oelek
- 2 tsp vegetable oil
- 2 scallions, sliced thinly
- 1 clove garlic, minced
- 1/2 tsp grated fresh ginger
- To Serve
- 2 cups steamed broccoli
Instructions
- Preheat oven to 350° F, and a coat baking sheet with cooking spray. Set aside.
- Pat tofu dry with a paper towel.
- Combine soy sauce, vinegar, oil, garlic and ginger in a bowl. Add tofu and toss to coat. Marinate 30 minutes.
- Sprinkle cornstarch over tofu and turn to coat evenly. Spread tofu on the baking sheet in a single layer. Bake 30 minutes, turning frequently, or until brown all sides.
- While the tofu is baking, whisk together broth, Splenda, soy sauce, vinegar, sesame oil, cornstarch, tomato paste and hot sauce in small bowl. Set aside.
- Add vegetable oil to a large sauté pan or wok over medium-high heat. Add scallions, garlic and ginger, and stir-fry 1 minute. Add sauce mixture and cook 2-3 minutes, or until thickened.
- Remove tofu from oven and stir into the sauce with the steamed broccoli.
- Chef Tip: Serve this dish over cooked brown rice.
- Choices: 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein, 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 General Tso?s Tofu with Broccoli contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Tofu: May help modulate estrogen levels in women with PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 General Tso?s Tofu with Broccoli 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: Broccoli.
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