PCOS-Friendly Recipes

 

Here are ten healthy and delicious recipes for you to include in your PCOS-friendly eating plan.

 

 

20-Minute Vegetarian Chili

 

Ingredients:

1 large green or red bell pepper, seeded and chopped
1 medium zucchini or yellow squash, diced
11/2 cups (about 4 oz.) fresh mushrooms, chopped
1 tablespoon olive oil
1 (14-16 oz.) package firm tofu, cubed
3 cloves garlic, minced
1 large onion, chopped
1 (14 oz.) can diced seasoned tomatoes, undrained
1 (16 oz.) can red kidney beans, drained
1/2 cup canned or frozen corn
1 cup reduced-fat cheddar cheese
1 envelope reduced-sodium chili seasoning

 

 

Preparation:

 

Heat oil over medium heat in a large pot. Add garlic and onion; sauté for a minute or two, then add peppers, mushrooms, zucchini, and tofu. Sauté for a few more minutes, then add tomatoes, beans, corn, and seasoning. Stir until combined, lower heat, and simmer for 15 minutes. Top with cheese. Makes 4 servings.

 

 

 

Easy Hummus

Ingredients:

 

2 cups cooked chickpeas (or 1 can, drained and rinsed)
2/3 cup water
3 tablespoons tahini
1 large clove garlic
1/2 teaspoon salt
2 tablespoons olive oil
2 tablespoons lemon juice

 

 

Preparation:

 

Place all ingredients in blender. Blend until creamy. Serve with whole grain crackers, whole grain bread, or whole wheat pita wedges. Makes about 8 servings.

 

 

 

Party Penne Salad

 

Ingredients:

 

11/2 pounds asparagus spears, ends trimmed, cut into 1-inch pieces
11/2 pounds whole wheat penne or rigatoni pasta
5 tablespoons white wine vinegar
1 tablespoon plus 1/3 cup olive oil
2 tablespoons reduced-sodium soy sauce
1/2 cup sliced green onions
1 (6 oz.) package baby spinach
1 (16 ounce) can white beans
1 cup (41/2 oz.) salted roasted cashews, coarsely chopped

 

 

Preparation:

 

Cook asparagus in large pot in boiling salted water until tender, about three minutes. Using slotted spoon, transfer asparagus to small bowl. Cool. Add pasta to same pot and cook until just tender. Drain well. Transfer pasta to very large bowl. Toss with 1 tablespoon olive oil. Cool.

 

Blend 1/2 cup oil, green onions, vinegar, and soy sauce in blender until smooth (about 2 minutes). Pour dressing over pasta. Add asparagus, spinach, beans, and cashews; toss to coat. Season with salt and pepper. Makes 12 servings.

 

 

 

Tuna Melt

 

Ingredients:

 

1 (6 oz.) can tuna in water, drained and flaked
2 whole wheat English muffins, split and toasted
1/3 cup light canola mayonnaise
2 tomatoes
11/2 tablespoons sweet pickle relish
4 slices reduced-fat cheddar cheese
1/2 tablespoon mustard
2 teaspoons Tabasco sauce

 

 

Preparation:

 

In a medium bowl combine tuna, mayonnaise, sweet pickle relish, onion, mustard, and Tabasco. Mix well. Spread 1/4 of the tuna mixture on each muffin half. Top with 2 tomato slices and a slice of cheddar. Broil 4 to 5 minutes or until cheese melts. Makes 4 servings.

 

 

 

Tomato and Mozzarella Pockets

 

Ingredients:

 

2 whole wheat or soy pita bread rounds, cut in half to make 4 pockets
4 ripe tomatoes, sliced
4 tablespoons of olive oil
4 (1 oz.) pieces of part-skim mozzarella cheese
1 garlic clove, minced
1 cup of fresh basil leaves
salt and pepper

 

 

Preparation:

 

Warm up the pita pockets. Place tomato, mozzarella, garlic, and basil in a bowl, sprinkle with salt and pepper to taste and drizzle with olive oil. Place all ingredients in warmed pita pockets. Makes 4 servings.

 

 

 

American Chop Suey

 

Ingredients:

 

1 pound of lean ground beef or ground turkey
1 box of whole-wheat elbow macaroni (or other small shape)
1 (32 oz.) jar of meatless spaghetti sauce
1/2 cup parmesan cheese

 

 

Preparation:

 

Boil the whole-wheat pasta according to box directions. Cook ground beef until lightly brown; carefully drain fat, then add spaghetti sauce to meat. Place pasta in a casserole dish. Pour sauce with meat over pasta and mix. Top with parmesan cheese. Bake at 350° for 30 minutes. Makes 5 servings.

 

 

 

Chicken Stir-Fry

 

Ingredients:

 

6 skinless, boneless chicken breasts, cut into bite-sized pieces
2 large onions, chopped
2 large bell peppers, diced
1 cup broccoli florets
1 carrot, sliced into thin half-moons
2 cloves garlic, minced
salt and pepper
1 tablespoon canola oil
3 cups cooked brown rice

 

 

Preparation:

 

Cook rice according to box directions. While rice is cooking, heat the oil in a large skillet and fry the chicken; when cooked through, set chicken aside. Fry garlic, onions, and bell pepper for about 5 minutes, then add the carrots and broccoli and sauté a few minutes more (until the broccoli is hot but not wilted). Add chicken back to the skillet, season with salt and pepper to taste. Serve 1/2 cup of warm brown rice topped with the chicken mixture. Makes 6 servings.

 

 

 

Scrambled Egg and Tomato Sandwich

 

Ingredients:

 

4 slices of whole grain bread
1 teaspoon butter
2 cloves garlic, peeled and finely chopped (optional)
2 tablespoons dried parsley
1 cup egg substitute, lightly beaten (or 4 eggs)
2 large tomatoes, cored and finely diced
1/4 teaspoon salt
1/8 teaspoon pepper
12 fresh basil leaves or 1½ tablespoons dried basil
1/2 cup low-fat cheddar cheese

 

 

Preparation:

 

Place butter into a medium-sized pan over low heat. When the butter melts, add garlic, parsley and cook for 2-3 minutes. Add the eggs and stir slowly over low heat until set. Add salt and pepper. Lightly toast bread in toaster. Arrange and divide the egg mixture onto the 4 slices of toasted bread. Top each with basil leaves and sprinkle with cheese. Serve immediately. Makes 4 servings.

 

Oatmeal Raisin Cookies

 

 

Ingredients:

3 eggs
¾ cup raisins
1 teaspoon vanilla extract
1 cup butter
¾ cup brown sugar
¾ cup white sugar
2 cups flour
1 teaspoon salt
1 teaspoon ground cinnamon
2 teaspoons baking soda
¾ cup walnuts
2 cups oatmeal (old fashioned oats, not instant)
1 ¼ cups unprocessed bran

 

 

Preparation:

Beat the eggs well (you can use an electric mixer or a whisk). Add raisins and vanilla to the bowl. Cover bowl with plastic wrap and let stand for 1 hour. Preheat oven to 350°. In a separate bowl, cream the butter and sugars. Add flour, salt, cinnamon, and baking soda to the butter/sugar mixture. Mix well. Blend in egg-raisin mixture, walnuts, oatmeal, and bran.

 

Drop by heaping tablespoons onto a cookie sheet (do not grease cookie sheet). Bake for 10-12 minutes or until golden brown. Makes about 2 dozen cookies.

 

 

Tropical Surprise

 

Ingredients:

 

1 can chunky pineapple
1 can of Mandarin orange slices
11/2 cups of red seedless grapes
1/2 cup of flaked coconut
1/2 cup of chopped walnuts
1 (8 oz.) container of low-fat vanilla yogurt

 

 

Preparation:

 

Drain pineapple and Mandarin oranges. Combine pineapple, oranges, grapes, coconut, and nuts. Mix in yogurt. Chill. Makes 5 servings.

Written by the Center for Young Women's Health Staff

 

Updated 7/1/2005

 

 

Related Information:

• PCOS: A Guide for Teens
• PCOS Nutrition
• PCOS Resource Guide
• Related Links

 

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