PCOS Recipe – Tuna Casserole

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. One of the most effective ways to manage this condition is through dietary changes. Eating a balanced diet that is rich in whole foods can help to regulate hormonal imbalances and reduce symptoms of PCOS.

One incredibly delicious and nutrient-dense dish that is perfect for women with PCOS is tuna casserole. Made with simple ingredients like whole grain pasta, canned tuna, and vegetables, this dish is easy to prepare, budget-friendly, and packed with essential nutrients that can help to improve PCOS symptoms.

Ingredients:
– 2 cups whole grain pasta
– 2 cans of tuna packed in water, drained
– 1/2 cup chopped onion
– 1/2 cup chopped celery
– 1/2 cup chopped carrots
– 1/2 cup frozen green peas
– 2 cloves garlic, minced
– 1 cup low-fat milk
– 1/4 cup all-purpose flour
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F.
2. Cook the pasta according to the package instructions. Drain and set aside.
3. In a large skillet, sauté the onion, celery, and carrots until tender, about 5 minutes.
4. Add the garlic and frozen green peas and sauté for another minute.
5. In a small bowl, whisk together the milk and flour until smooth.
6. Add the milk mixture to the skillet and stir well. Bring to a simmer and cook for 2-3 minutes or until the mixture thickens.
7. Add the drained tuna, cooked pasta, and Parmesan cheese to the skillet. Mix well and season with salt and pepper to taste.
8. Transfer the mixture to a casserole dish and bake for 20-25 minutes or until bubbly and golden brown on top.

Nutritional Information:

Calories: 369
Fat: 7g
Carbohydrates: 47g
Protein: 31g

Benefits of Tuna Casserole for PCOS:

– Whole grain pasta is high in fiber, low in fat, and rich in complex carbohydrates that can help to stabilize blood sugar levels and reduce PCOS symptoms.

– Tuna is an excellent source of protein that is low in fat and calories. It contains omega-3 fatty acids that can help to reduce inflammation in the body, improve insulin sensitivity, and regulate menstrual cycles.

– Vegetables like onions, celery, carrots, and green peas are high in fiber, antioxidants, and essential vitamins and minerals that can help to reduce inflammation, improve digestion, and support overall health.

– Low-fat milk and Parmesan cheese add creaminess to the casserole without adding excess fat or calories. They are also excellent sources of calcium, which can help to improve bone health and reduce the risk of developing osteoporosis.

So, try this delicious and healthy tuna casserole recipe and enjoy improved symptoms of PCOS.