Budget-Friendly Chicken Sausage Hash - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- Cooking Spray
- 1 onion, diced
- 1 cup sliced mushrooms
- 1 medium red bell pepper, seeded and diced
- ½ teaspoon dried thyme
- ¼ teaspoon crushed red pepper flakes
- ¼ teaspoon ground black pepper
- 1 clove garlic, minced
- 3 links apple chicken sausage, diced
- ¼ cup water
- 1 pound (2 large or 4 small) sweet potatoes, roasted whole, peeled and diced
Instructions
- Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat.
- Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
- Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
- Stir in the chicken sausage and water and sauté for 3-4 more minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
- Gently stir in diced, cooked sweet potatoes and serve.
- Cost: $7.51
- Side Suggestion: Serve with a mixed green salad with light balsamic vinaigrette. This would increase the cost of your meal to $9.
- MAKE IT GLUTEN-FREE: Ensure the ingredients you are using are gluten-free and this recipe 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 Budget-Friendly Chicken Sausage Hash contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- 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
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 Budget-Friendly Chicken Sausage Hash 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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