Unstuffed Cabbage Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsp olive oil
- 1 medium onion, diced
- 1 lb lean ground turkey
- 1/2 head cabbage, chopped
- 1 1/2 cups canned crushed tomatoes
- 32 oz unsalted chicken broth
- 2 cups water
- 1/4 tsp ground black pepper
- 1/4 tsp cayenne pepper (optional)
- 1 cup instant brown rice
Instructions
- Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
- Add all remaining ingredients, except for the brown rice. Simmer the soup for 7 minutes. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
- Recipe Cost: $8.05
- Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 2 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 Unstuffed Cabbage Soup 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
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Unstuffed Cabbage Soup 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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