Italian Style Vegetable Stuffed Pork Tenderloin ? Foodie Recipe - PCOS-Friendly Recipe
This Italian Style Vegetable Stuffed Pork Tenderloin ? Foodie Recipe is a PCOS-friendly recipe with 180 calories, 23g protein, and 7g carbs per serving. Ready in 69 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 tablespoon olive oil
- 1 small zucchini, diced
- 1 small red bell pepper, seeded and diced
- 1 small onion, diced (about ½ cup)
- 1 teaspoon dried Italian seasoning (or dried basil)
- 2 cloves garlic, minced
- 1-pound pork tenderloin
- 1 tablspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
Instructions
- Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
- Add olive oil to a large sauté pan over medium-high heat. Add zucchini, bell pepper, onion and dried Italian seasoning and sauté for 5-7 minutes or until vegetables are softened. Add garlic and sauté another minute. Set aside. (This should result in about ¾ cup of filling.)
- Insert a long, thin knife into the center of one end of the pork loin; repeat this process at the other end. After cutting with the knife, use the handle of a long wooden spoon to make sure the incision goes all the way through the pork tenderloin and move it back and forth to make the hole big enough to hold the stuffing.
- Fill the hole with all of the stuffing, using a spoon to ensure the stuffing goes all the way through the tenderloin.
- In a small bowl, mix the paprika, garlic powder, salt (optional) and black pepper. Rub the seasoning all over the pork tenderloin. Place on the baking sheet, spray the pork lightly with cooking spray and bake for 25-30 minutes or until the internal temperature of the pork is 145 degrees.
- Remove from the oven and allow the meat to rest for 10 minutes before slicing.
- MAKE IT GLUTEN-FREE: Ensure all ingredients are gluten-free, and this dish can be gluten-free.
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 Italian Style Vegetable Stuffed Pork Tenderloin ? Foodie Recipe contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Italian Style Vegetable Stuffed Pork Tenderloin ? Foodie Recipe 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: Basil.
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Frequently Asked Questions
Yes, this Italian Style Vegetable Stuffed Pork Tenderloin ? Foodie Recipe recipe is designed to be PCOS-friendly. At 180 calories per serving with 23g 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 69 minutes total. Prep time is 22 minutes and cook time is 47 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 23g protein (51%), 7g carbs, 7g 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 180 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 4 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.
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