Zesty Broccolini and Garlic - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 Tbsp olive oil
- 4 garlic cloves, thinly sliced
- 2 lb broccolini, stems trimmed
- 1/4 cup low-sodium vegetable broth
- Pinch crushed red pepper
- Kosher salt and freshly ground black pepper to taste
- 1 1/2 Tbsp fresh lemon juice
- 2 tsp fresh lemon zest
Instructions
- Heat the oil over medium-low heat. Add the garlic and sauté for about 5 to 6 minutes, or just until the garlic starts to brown. Add in the broccolini, broth, crushed red pepper, salt, and black pepper. Cover the pan, and let it steam on medium-high heat until the broccolini turns bright green and is tender, about 5 to 6 minutes.
- Add in the lemon juice and zest, and serve immediately.
- Exchanges/Choices: 2 Vegetable, 1/2 Fat
- *Nutrition facts do not include added salt.
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 Zesty Broccolini and Garlic contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 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 Zesty Broccolini and Garlic 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, Lemon.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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