Veggie Egg Fu Yung - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1 teaspoon canola oil
- 8 mushrooms, chopped
- 1 small zucchini, grated
- ½ small onion, minced
- 1 cup canned bean sprouts, drained and rinsed
- 4 fluid ounces egg substitute
- 1 egg
- 3 tablespoons all-purpose flour
- ½ teaspoon salt (optional)
- 1 tablespoon cornstarch
- 1 teaspoon Splenda
- 2 teaspoons reduced sodium soy sauce
- 1 ½ cups fat-free, low-sodium chicken broth (12 ounces)
Instructions
- Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-3 more minutes. Set aside to cool.
- In a medium bowl, whisk the egg substitute and egg together. Whisk in the flour and then stir in the vegetable mixture and salt (optional). Mix well.
- Over medium-high heat, re-spray nonstick sauté pan with cooking spray and pour the batter by heaping 1/2 cup to form patties. Cook well on both sides until golden brown, about 4-5 minutes per side. Remove the patties from the pan and set aside.
- In a small bowl, combine the cornstarch, Splenda, soy sauce, and chicken broth. Mix well. Add this mixture to the hot pan and bring to a boil; reduce heat and simmer 5 minutes to make a gravy.
- Pour the gravy over patties and serve hot.
- Recipe Cost: $8.64
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 Veggie Egg Fu Yung contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Zucchini: Low in calories while providing vitamin C and potassium
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). 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 Veggie Egg Fu Yung 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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