Sweet Potato and Spinach Dumplings - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 large (10-oz) sweet potato
- 1 egg
- 2 egg whites
- 1 cup fat-free ricotta cheese
- 1/4 cup grated Parmesan cheese
- 1/4 tsp ground black pepper
- 1/4 tsp ground nutmeg
- 1/2 cup frozen chopped spinach, thawed and drained
- 1 cup white whole-wheat flour
- Cooking spray
- 20 oz 93% fat-free lean ground turkey
- 1 (24.5-oz) jar light-in-sodium marinara sauce (such as Amy’s)
- 1 cup low-sodium chicken or vegetable broth
Instructions
- Preheat the oven to 375 degrees F. Place the sweet potato on a baking sheet and bake for 40 minutes, or until soft when poked with a fork. Remove the sweet potato from the oven and set it aside to cool.
- Meanwhile, in a large bowl, whisk the egg, egg whites, and ricotta cheese until smooth. Fold in the Parmesan cheese, pepper, nutmeg, and spinach.
- Remove the skin from the sweet potato and mash well. Fold in the mashed sweet potato and the flour to the egg-ricotta mixture. The mixture will be wet and sticky. Let it rest for 10 minutes.
- While the dough rests, coat a large sauté pan with cooking spray and heat it over medium-high heat. Add the turkey and sauté until barely cooked through, about 8 minutes.
- Pour the marinara sauce and broth over the turkey and stir to incorporate. Reduce the heat to low.
- Scoop 2-inch balls of the dumpling batter and gently drop them into the sauce to make 24 dumplings. Cover and simmer for 20 minutes.
- Chef Tip: If you can’t find white whole wheat flour, use 3/4 cup of regular whole wheat flour for this recipe.
- Choices: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean 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 Sweet Potato and Spinach Dumplings contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Spinach: Magnesium may help improve insulin sensitivity in women with 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Sweet Potato and Spinach Dumplings 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: Spinach.
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