Budget-Friendly Kale and Sausage Sauté - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- 3 links Italian style chicken sausage (about 3 ounces each), diced
- 1 onion, diced
- 10 ounce bag chopped kale
- ½ cup low sodium, fat-free chicken broth
- 1-15.5 ounce can cannellini beans, drained and rinsed
- ¼ teaspoon crushed red pepper flakes
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
Instructions
- Add olive oil to a large sauté pan over medium heat.
- Add diced sausage and onion and sauté until onions begin to turn golden brown.
- Add the kale and chicken broth and sauté until kale softens.
- Add remaining ingredients and sauté 3-4 more minutes to heat the beans through.
- Recipe cost: $9.89
- Serving Suggestion: Serve with a side of brown rice to round out the meal.
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 Budget-Friendly Kale and Sausage Sauté contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 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 Budget-Friendly Kale and Sausage Sauté 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: Kale.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.
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