Budget-Friendly Kale and Sausage Sauté - PCOS-Friendly Recipe
This Budget-Friendly Kale and Sausage Sauté is a PCOS-friendly recipe with 170 calories, 14g protein, and 17g carbs per serving. Ready in 29 minutes. High in fiber (4g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Budget-Friendly Kale and Sausage Sauté recipe is designed to be PCOS-friendly. At 170 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 29 minutes total. Prep time is 19 minutes and cook time is 10 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 170 calories, 14g protein (33%), 17g carbs, 6g fat. Plus 4g 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 170 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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