PCOS Guide for Teens:
PCOS-Friendly Recipes
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PCOS Meal Assessment Worksheet |
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PCOS Fitness Plan Worksheets |
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Additional PCOS Resources |
Here are 12 healthy & delicious recipes for you to include in your PCOS-friendly eating plan.
| 20-Minute Vegetarian Chili |  |
| Ingredients: 1 large bell pepper (green or red), seeded and chopped 1 medium zucchini or yellow squash, diced 1½ cups (about 4 ounces) fresh mushrooms, chopped 1 tablespoon olive oil 3 cloves garlic, minced 1 large onion, chopped 1 (14 ounce) can diced seasoned tomatoes,with liquid 1 (16 ounce) can red kidney beans, drained 1 cup canned corn, drained |
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| Preparation: Heat oil over medium heat in a large pot. Add garlic and onion; sauté for a minute or two, then add peppers, mushrooms, and zucchini. Sauté for a few more minutes or until vegetables are tender, stirring constantly. Then add the tomatoes with their juices, beans, corn, and chili seasoning. Stir until combined, lower heat, and simmer for 15 minutes. Makes 4 servings |
| Easy Hummus |  |
| Ingredients: 1 can chickpeas, drained and rinsed 2/3 cup water 3 tablespoons tahini 1 large clove garlic ½ teaspoon salt 2 tablespoons oil (olive, canola, or vegetable) 2 tablespoons lemon juice |
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| Preparation: Place all ingredients in blender. Blend until creamy. Makes about 8 servings Tip: Serve with raw vegetables, crackers, or whole wheat pita wedges. Food Fact: Tahini is a paste made out of sesame seeds. It is available at large supermarkets and specialty food stores. |
| Vegetable Lentil Soup |  |
| Ingredients: 2 medium carrots 2 medium celery sticks 1 medium onion ¾ pound small red potatoes 1 garlic clove 2 tablespoons oil (olive, canola or vegetable) 1 cup dry lentils 1 small head escarole (about 1 pound) 2 (14½ ounce) cans chicken broth (low–sodium or regular) 1 (14½ to 16 ounce) can Italian–style stewed tomatoes 3 cups water |
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| Preparation: Dice carrots, celery, and onion; cut potatoes into ½–inch pieces; mince garlic. Heat oil in a 5–quart Dutch oven or a large, heavy pot over medium–high heat, then add the carrots, celery, and onion and cook until tender, stirring occasionally. Add garlic and cook, stirring, just until garlic begins to brown. Stir in stewed tomatoes with their liquid, dry lentils, chicken broth, potatoes, and 3 cups water; stir with spoon to break up tomatoes. Bring to a boil and then reduce heat to low. Cover and simmer until lentils are tender, about 50 minutes. While soup is simmering, thinly slice escarole. Bring to a boil and then reduce heat to low. Just before serving, stir escarole into soup and cook, stirring occasionally, until escarole wilts. Makes 5 servings Tip: Serve this dish with a whole grain roll or bread stick. |
| Grilled Salmon with Basil |  |
| Ingredients: 4 salmon steaks (about 6 to 8 ounces each) 2 tablespoons lemon juice 2 tablespoons olive oil 1 tablespoon fresh basil, chopped (or 1 teaspoon dried and crushed) 4 lemon wedges |
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| Preparation: In a small bowl, combine lemon juice, olive oil, and basil; brush on both sides of salmon. Grill at medium temperature 10 minutes per inch of thickness, or until fish flakes when tested with a fork. Serve with lemon wedges. Makes 4 servings Tip: Salmon is an excellent source of Omega–3 Fatty Acids, which have many health benefits. |
| Tuna Melt |  |
| Ingredients: 1 (6 ounce) can tuna in water, drained and flaked 2 whole wheat English muffins, split and toasted 1/3 cup light canola mayonnaise 2 tomatoes 1½ tablespoons sweet pickle relish 4 slices reduced–fat cheddar cheese ½ tablespoon mustard 2 teaspoons Tabasco sauce |
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| Preparation: In a medium bowl combine tuna, mayonnaise, sweet pickle relish, onion, mustard, and Tabasco sauce. Mix well. Spread ¼ 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 & 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 ounce) pieces of part–skim mozzarella cheese 1 garlic clove, minced 1 cup of fresh basil leaves Salt and pepper |
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| 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 |
| 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 |
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| 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 ½ cup of warm brown rice topped with the chicken mixture. Makes 6 servings |
| Tofu Bean Salad |  |
| Ingredients: 1 package extra firm tofu, cubed 2 cans kidney beans or chick peas, rinsed and drained 1 small can sliced olives ½ cup fresh parsley, chopped 2 tablespoons oil (olive, canola, or other) 1 tablespoon lemon juice or cider vinegar |
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| Preparation: Put all ingredients into a bowl and mix well. Chill for a few hours and serve. Makes 4 servings Add-In: Toss in ¾ cup sliced almonds for extra calcium and fiber. |
| Scrambled Egg & 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 (or 4 eggs), lightly beaten 2 large tomatoes, cored and finely diced ¼ teaspoon salt 1/8 teaspoon pepper 12 fresh basil leaves or 1½ tablespoons dried basil ½ cup low–fat cheddar cheese |
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| 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 |
| Ants on a Log |  |
| Ingredients: 1 tablespoon peanut butter or soy nut butter 1 stalk celery Raisins |
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| Preparation: Wash and cut off ends of celery. Spread peanut butter or soy nut butter on each stick of celery. Top with a few raisins. Makes 1 serving |
| Fruit Salad |  |
| Ingredients: ½ cup strawberries ½ cup blueberries ½ cantaloupe ½ honeydew melon 1 cup seedless watermelon, cubed 1 banana, peeled and sliced 1 kiwi, peeled and sliced |
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| Preparation: Wash and drain the blueberries and strawberries. Carefully remove the green tops of the strawberries and cut them in half. Cut the melons in half and scoop out the seeds. Cut the seeded melon into cubes, or use a melon baller. Toss the melons, berries, and banana together and top with sliced kiwi for garnish. Makes 4 servings |
| Black & Blue Berry Smoothie |  |
| Ingredients: 2 cups blackberries 2 cups blueberries 1 cup sugar–free blueberry yogurt 1 cup 1% milk 1 teaspoon vanilla extract 2 cups ice |
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| Preparation: Place all ingredients into a blender. Blend until smooth and foamy. Serve immediately. Makes 4 servings |
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Next: PCOS Meal Assessment Worksheet |
Updated: 8/25/2009
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