This Spicy Israeli Tomato Spread is a PCOS-friendly recipe with 80 calories, 2g protein, and 11g carbs per serving. Ready in 45 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat the olive oil in a large skillet over medium heat. Add onion, and sauté until soft and translucent (3-5 minutes). Add the garlic, cook for a minute, and stir. Add tomatoes and peppers. Cover, and cook for 10 minutes. Add stock, tomato paste, salt, pepper, cumin, and chili pepper. Cover, and cook for 20-30 minutes, stirring occasionally.
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 Spicy Israeli Tomato Spread contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- 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
- Onion: Support cardiovascular health and blood sugar regulation
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 Spicy Israeli Tomato Spread 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.
Why this Spicy Israeli Tomato Spread works for PCOS
At 11g of carbohydrates per serving, this Spicy Israeli Tomato Spread is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Spicy Israeli Tomato Spread that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 75mg of sodium per serving, this Spicy Israeli Tomato Spread fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Olive Oil.
Yes, extra virgin olive oil is one of the best fats for PCOS. It is rich in anti-inflammatory monounsaturated fats and polyphenols, contains no carbohydrates, and has no impact on blood sugar.The healthy fats and antioxidants in olive oil help lower inflammation and may improve insulin sensitivity, both central concerns in PCOS. Replacing butter and processed seed oils with olive oil is a simple, evidence-backed upgrade for hormone and metabolic health.Use it for dressings, drizzling over vegeta...
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Frequently Asked Questions
Yes, this Spicy Israeli Tomato Spread recipe is designed to be PCOS-friendly. At 80 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 20 minutes and cook time is 25 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 80 calories, 2g protein (10%), 11g carbs, 4g fat. Plus 3g 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 80 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 8 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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