Papardelle Vegetable ?Pasta? Carbonara - PCOS-Friendly Recipe
This Papardelle Vegetable ?Pasta? Carbonara is a PCOS-friendly recipe with 130 calories, 7g protein, and 14g carbs per serving. Ready in 29 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium zucchini
- 2 medium (or 1 large) carrot, peeled
- 2 teaspoons olive oil
- 4 slices turkey bacon, small dice
- ½ small onion, minced
- 2 cloves garlic, minced
- 2 tablespoons flour
- 1½ cups nonfat milk
- 3 tablespoons shredded parmesan cheese
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- 1 tablespoon minced fresh parsley
Instructions
- Fill a soup pot with water and bring the water to a boil.
- Using a vegetable peeler, peel thin strips of each vegetable (zucchini and carrot) to make wide “noodles.” You should end up with about 5 cups of vegetable “noodles”. Take care to avoid the seeds in the zucchini.
- Boil the vegetable “noodles” for 2-4 minutes or until just softened. Drain and lay out in a single layer on a baking sheet to dry.
- In a medium nonstick sauté pan, add the olive oil over medium-low heat.
- Sauté the turkey bacon and onion until the onions begin to soften. Add the garlic and cook for an additional two minutes. Stir in the flour and let it cook for 2 minutes.
- Stir in the milk and cheese and bring to a boil, scraping the bottom of the pan to incorporate all of the flour until thickened.
- Once thickened, add the vegetable “noodles” and toss gently to coat.
- Season with salt (optional) and ground black pepper, and stir in the parsley. Serve immediately.
- Choices: 1/2 Carbohydrate, 1 Vegetable, 1 Lean Protein, 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 Papardelle Vegetable ?Pasta? Carbonara 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
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 Papardelle Vegetable ?Pasta? Carbonara 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Papardelle Vegetable ?Pasta? Carbonara recipe is designed to be PCOS-friendly. At 130 calories per serving with 7g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 29 minutes total. Prep time is 24 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 130 calories, 7g protein (22%), 14g carbs, 6g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 130 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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