Chunky Marinara Sauce - PCOS-Friendly Recipe
This Chunky Marinara Sauce is a PCOS-friendly recipe with 54 calories, 2.12g protein, and 12.57g carbs per serving. Ready in 46 minutes. High in fiber (2.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tsps leaves oregano
- 1 tsp crushed red pepper flakes
- 2 cloves garlic
- 1 cup chopped onion
- 2 tbsps parsley flakes
- 2/3 cup chopped green bell peppers
- 14 oz petite diced tomatoes
- 29 oz tomato sauce
Instructions
- Spray pan lightly with olive oil spray like Pam.
- In saucepan over medium heat add onion, bell pepper and garlic. Stir until lightly browned.
- Add in red pepper, parsley and oregano, then add tomatoes (undrained) and stir until heated through.
- Add tomato sauce, stir until well combined.
- Bring to a boil, lower heat and simmer covered 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 Chunky Marinara Sauce contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Chunky Marinara Sauce 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 Chunky Marinara Sauce recipe is designed to be PCOS-friendly. At 54 calories per serving with 2.12g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 46 minutes total. Prep time is 16 minutes and cook time is 30 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 54 calories, 2.12g protein (16%), 12.57g carbs, 0.4g fat. Plus 2.2g 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 Sauce And Condiment. At 54 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. 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 8 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 Sauce And Condiment
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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