Spicy Israeli Tomato Spread - PCOS-Friendly Recipe
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
- 2 tablespoons extra-virgin olive oil
- 2 medium yellow onions, diced
- 4 cloves garlic, chopped
- 4 tomatoes, coarsely chopped
- 2 large green peppers, chopped
- 1 cup low-sodium chicken or vegetable stock
- 3 ounces tomato paste
- Freshly ground pepper
- 1 teaspoon cumin
- Pinch of chili powder
Instructions
- 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.
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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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