Tom Ka Gai - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsps peanut oil
- 2 garlic cloves, thinly sliced
- 2 tbsps fresh ginger root, grated
- 1/4 cup lemon grass, chopped
- 2 tsps crushed red pepper
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 small onion, thinly sliced
- 1/4 cup cilantro, chopped
- 1/4 cup fish sauce
- 4 cups water
- 2 cups bok choy, shredded
- 2 medium chicken breasts, chopped
- 10 fl oz lite coconut milk
Instructions
- In a large saucepan over medium heat, heat peanut oil.
- Stir in garlic, ginger, lemon grass, red pepper, coriander and cumin and cook until fragrant, about 2 minutes.
- Stir in chicken and onion and cook, stirring, until chicken is white and onion is translucent, about 5 minutes.
- Stir in bok choy and cook until it begins to wilt, 5-10 minutes.
- Stir in water, coconut milk, fish sauce and cilantro. Simmer until chicken is thoroughly cooked and flavors are well blended, 30 minutes.
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 Tom Ka Gai contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Coconut: May support metabolism without spiking blood sugar
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 Tom Ka Gai 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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