Tofu Stir Fry - PCOS-Friendly Recipe
This Tofu Stir Fry is a PCOS-friendly recipe with 125 calories, 9g protein, and 11g carbs per serving. Ready in 51 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 pound extra firm tofu, drained and cut into 1-inch chunks
- ¼ cup lite sesame ginger salad dressing
- 2 teaspoons sesame oil
- Cooking spray
- 2 cups broccoli florets
- 1 (8-ounce) package sliced mushrooms
- 4 scallions (white and green parts), thinly sliced
- ¼ cup sliced almonds
- 1 cup low-sodium vegetable broth
- 1 tablespoon cornstarch
- 1 tablespoon reduced sodium soy sauce
- 1 teaspoon Asian hot sauce
- 1 tablespoon Splenda Brown Sugar Blend
- 2 cloves garlic, minced
Instructions
- Mix the tofu and sesame ginger salad dressing in a bowl and marinate for 30 minutes.
- Once the tofu is done marinating, remove the tofu from the marinade and reserve the marinade.
- Add the sesame oil and cooking spray to a wok or large sauté pan over high heat. Add the tofu and stir fry for 7-8 minutes, or until the tofu is golden brown.
- Add the broccoli and mushrooms, and stir fry for 3-4 minutes. Add in the scallions and almonds, and stir fry for an additional 2 minutes.
- In a bowl or cup, whisk together the vegetable broth, cornstarch, soy sauce, hot sauce, Splenda Brown Sugar Blend, and garlic. Whisk in the reserved sesame ginger dressing marinade. Pour the mixture over the tofu and bring to a boil.
- Reduce to a simmer and simmer for 5 minutes.
- Recipe Cost: $9.98
- Serve Suggestion: Serve over brown rice or in lettuce cups
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 Tofu Stir Fry contribute to your health goals:
- Tofu: May help modulate estrogen levels in women with PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Ginger: May help reduce menstrual pain and inflammation in 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 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 Tofu Stir Fry 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: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Tofu Stir Fry recipe is designed to be PCOS-friendly. At 125 calories per serving with 9g 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 51 minutes total. Prep time is 46 minutes and cook time is 5 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 125 calories, 9g protein (29%), 11g 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 125 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 6 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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