Brussels Sprouts & Noodle Stir Fry - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 oz whole wheat thin spaghetti
- 1 tbsp olive oil
- 1 cup red onion, sliced
- 3 cloves garlic, minced
- 16 oz brussels sprouts, trimmed & thinly sliced
- 1 tsp ginger
- 1/4 tsp crushed red pepper flakes
- 1/2 cup reduced sodium chicken broth
- 2 tbsps less sodium soy sauce
- 1/2 cup carrot, grated
Instructions
- Break spaghetti into 1" pieces. Cook spaghetti according to package directions; drain. Return spaghetti to hot pan; cover and keep warm.
- Pour oil into a large skillet; heat skillet over medium-high heat. Add onion and garlic; cook and stir for 1 minute.
- Add brussels sprouts, ginger, and crushed red pepper; cook and stir for 1 minute.
- Add broth and soy sauce. Cook about 2 minutes more or until liquid is almost evaporated, stirring occasionally. Remove from heat.
- Stir in cooked spaghetti and carrots.
- Before serving, if desired, sprinkle with almonds and cilantro.
- Note: for an easy main dish add 2 cups of chopped cooked chicken, or ham, or cooked shelled and deveined shrimp to the skillet when you add the broth.
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 Brussels Sprouts & Noodle Stir Fry contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation in 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 Brussels Sprouts & Noodle Stir Fry 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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