Spaghetti Squash with Light Marinara Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Spaghetti Squash:
- 1 medium (2-lb) spaghetti squash, washed
- 1 Tbsp extra virgin olive oil
- 1 Tbsp finely grated Parmigiano-Reggiano cheese
- Marinara:
- 14 plum tomatoes, chopped
- 2 cloves garlic, chopped
- 1 shallot, minced
- 1 Tbsp extra virgin olive oil
- Freshly ground pepper
- 1/2 tsp fine sea salt
- 1 cup fresh basil leaves
- 6 tsp Parmigiano-Reggiano cheese (optional)
Instructions
- Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
- While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
- Tear basil leaves and add to tomato mixture.
- Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
- Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
- Serve over cooked spaghetti squash.
- Dietitian Tip: To add extra nutrients to this dish, you can also toss in some steamed vegetables or a lean meat or meat substitute.
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 Spaghetti Squash with Light Marinara Sauce contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 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 Spaghetti Squash with Light Marinara Sauce 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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