General Tso?s Tofu with Broccoli - PCOS-Friendly Recipe
This General Tso?s Tofu with Broccoli is a PCOS-friendly recipe with 190 calories, 13g protein, and 13g carbs per serving. Ready in 88 minutes. High in fiber (3g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this General Tso?s Tofu with Broccoli recipe is designed to be PCOS-friendly. At 190 calories per serving with 13g 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 88 minutes total. Prep time is 56 minutes and cook time is 32 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 13g protein (27%), 13g carbs, 11g 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 190 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
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