Balsamic Glazed Brussels Sprouts with Turkey Bacon - PCOS-Friendly Recipe
This Balsamic Glazed Brussels Sprouts with Turkey Bacon is a PCOS-friendly recipe with 210 calories, 6.08g protein, and 22.58g carbs per serving. Ready in 40 minutes. High in fiber (4.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 lb brussels sprouts
- 8 oz organic balsamic vinegar
- 1/4 cup chopped organic yellow onion
- 2 tbsps buttery spread
- 3/4 cup reduced sodium chicken broth
- 1 tbsp organic olive oil
- 1 clove garlic, minced
- 3 slices turkey bacon
Instructions
- Heat a large cast iron skillet on medium-high.
- Add butter spread and olive oil to the skillet.
- Once butter is melted, add brussels sprouts. Cook for about 5-8 minutes, stirring and allowing brussels sprouts to brown up.
- Add turkey bacon and onions, cooking and stirring for about 10 minutes, allowing ingredients to brown up nicely.
- Add garlic clove and cook for about a minute.
- Then add balsamic vinegar and chicken broth. Cook for about 15-20 minutes, allowing to simmer and reduce.
- If needed, add more broth to continue cooking things.
- Salt and pepper to taste (although you probably won't need it!).
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 Balsamic Glazed Brussels Sprouts with Turkey Bacon contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 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 Balsamic Glazed Brussels Sprouts with Turkey Bacon 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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Frequently Asked Questions
Yes, this Balsamic Glazed Brussels Sprouts with Turkey Bacon recipe is designed to be PCOS-friendly. At 210 calories per serving with 6.08g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 210 calories, 6.08g protein (12%), 22.58g carbs, 10.6g fat. Plus 4.5g 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 Side Dish. At 210 calories, it fits within typical PCOS meal plan targets for Side Dish. 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.
Cook Another PCOS-Friendly Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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