Jalapeno Mac and Cheese - PCOS-Friendly Recipe
This Jalapeno Mac and Cheese is a PCOS-friendly recipe with 265 calories, 13g protein, and 45g carbs per serving. Ready in 95 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking Spray
- 2 small jalapeno peppers
- 16 ounces whole grain rotini or macaroni pasta, brown rice or quinoa pasta
- 1 tablespoon olive oil
- 2 tablespoons whole wheat flour
- 3 cups skim milk
- 6 Laughing Cow Lite Cheese Wedges
- 1/4 cup plus 2 tablespoons freshly grated parmesan cheese (divided)
- 1/8 teaspoon ground nutmeg
- 1/2 teaspoon salt (optional)
- 1/2 teaspoon ground black pepper
- 1 slice whole wheat bread
- 1 clove garlic
Instructions
- Preheat oven to 450 degrees F. Coat a 9x13 baking dish with cooking spray and set aside.
- Lay jalapeno peppers on a piece of aluminum foil or a small baking sheet. Place on the top rack of the oven and roast until the skin is blackened, turning occasionally. About 20-30 minutes.
- Remove the blackened jalapenos from the oven and place in a bowl and immediately cover with plastic wrap. Let sit for 10-15 minutes to cool. Once the peppers have cooled, peel and seed the peppers. Set aside. Note: Protect your hands while doing this with gloves or even plastic sandwich bags to avoid getting and pepper juices on your hands.
- Once the peppers have finished roasting, turn the oven down to 350 degrees F.
- While jalapenos are roasting and cooling, add olive oil to a medium sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
- Slowly whisk in the skim milk and bring to a boil, whisking constantly.
- Add in the Laughing Cow Lite Cheese Wedges, ¼ cup parmesan cheese, ground nutmeg, salt (optional) and black pepper. Whisking constantly.
- Add the jalapeno peppers to the cheese mixture and using an immersion blender or stand up blender, blend them until smooth. There will be some texture from the peppers. Set aside.
- Using a food processor, blend the whole wheat bread, garlic and 2 tablespoons grated parmesan cheese to make the crumble topping. Set aside.
- Cook pasta according to package directions, omitting salt. Drain pasta and immediately add it to the cheese mixture, stirring well to incorporate.
- Pour the macaroni and cheese into the prepared baking dish, sprinkle the top with the whole wheat breadcrumb mixture and bake for 15-20 minutes or until bubbly and topping is golden brown.
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 Jalapeno Mac and Cheese contribute to your health goals:
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- 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 Jalapeno Mac and Cheese 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.
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Frequently Asked Questions
Yes, this Jalapeno Mac and Cheese recipe is designed to be PCOS-friendly. At 265 calories per serving with 13g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 95 minutes total. Prep time is 28 minutes and cook time is 67 minutes. It makes 9 servings, so you can meal prep for multiple days.
Per serving: 265 calories, 13g protein (20%), 45g carbs, 4.5g fat. Plus 4g 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 265 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 9 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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