Beef Teriyaki - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- ¼ cup sake
- ¼ cup light soy sauce
- Juice of 1 lemon (about ¼ cup)
- 1 tablespoon sesame oil
- 1 tablespoon agave nectar
- 1-inch piece ginger, thinly sliced
- 3 large garlic cloves, peeled
- 2 scallions, trimmed and knotted together or lightly crushed
- Freshly crushed black pepper
- 1 teaspoon tapioca starch or cornstarch, diluted with 2 tablespoons water
- 2 tablespoon grapeseed oil
- 2 pounds flank steak (often labeled “London broil”)
Instructions
- In a saucepan, add the sake, soy sauce, lemon juice, sesame oil, agave nectar, ginger, garlic, scallions, and pepper, and cook over low heat. Simmer until heated through. Stir in the tapioca starch continuously until the sauce is slightly thickened. Remove sauce from the heat, and cool.
- Use 2 tablespoons of the sauce to season the steak.
- Add the oil to a large nonstick skillet. When it starts to smoke, add the steak, and pan-fry over medium heat, until golden, about 5 minutes per side. Remove from heat, and serve hot, otpped with remaining teriyaki sauce.
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 Beef Teriyaki contribute to your health goals:
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Sesame: Provide calcium, iron, and zinc beneficial for 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 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 Beef Teriyaki 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: Lemon, Agave.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Agave, a sweetener derived from the core of the agave plant, is frequently highlighted in nutritional discussions due to i...
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