Zucchini Lasagna Skillet - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 cups water
- 2 medium zucchinis, shaved into strips with a peeler, omitting center seeds
- 1 tsp olive oil
- 8 oz lean ground turkey
- 1 Tbsp Italian seasoning
- 3 cloves garlic, minced or grated
- 1/2 (24.5 oz) jar reduced-sodium marinara sauce
- 1/2 cup skim ricotta cheese
- 3 Tbsp freshly shredded parmesan cheese
Instructions
- Bring the water to a boil in a large sauce pan over high heat. Add the zucchini and boil for two minutes. Drain well and set the cooked zucchini aside in a colander to continue draining.
- In a large sauté pan, add the olive oil over medium heat. Add the turkey, Italian seasoning and garlic and sauté, breaking up the turkey to crumble it. Sauté for 5-6 minutes or until the turkey is just cooked through.
- Add the entire jar of marinara sauce and bring to a simmer. Simmer for two minutes, then stir in the drained zucchini. Continue to simmer for 2 more minutes.
- Stir in both cheeses and stir until melted.
- Choices/Exchanges: 2 Nonstarchy Vegetable, 2 Lean Protein, 1 1/2 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 Zucchini Lasagna Skillet contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Zucchini: Low in calories while providing vitamin C and potassium
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 Zucchini Lasagna Skillet 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.
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