Hello,
Tried a fabulous new recipe last night that I think is okay for PCOS, it is fairly balanced and could be tweaked even more so... here it is:
Smoked Sausage with Penne and Veggies
8 oz penne pasta (go whole grain for better nutrition or cut back on the amount.)
1 cup chopped green pepper
½ cup finely chopped onion
2 T olive oil
½ pound smoked sausage, cut into ½ inch slices, then quartered (I used Turkey kielbasa but you could go with a chicken sausage or any lean meat to cut some more fat.)
2 cans (14.5oz) Italian stewed tomatoes
2 to 3 small zucchini, quartered lengthwise and sliced ½ inch thick (use 3 if they are quite small)
½ cup frozen corn
½ cup water
1 t salt (I suggest omitting the salt if you use sausage - it is salty enough as are the tomatoes - if you go with a plain lean meat you might want to use the full amount)
1 t dried basil
2 cloves minced garlic
½ t pepper
Shredded Parmesan cheese, optional (but really really good!)
Cook pasta according to package directions. Meanwhile, saute green pepper and onion in oil until crisp-tender. Add sausage, tomatoes, zucchini, corn, water, salt, basil, garlic and pepper. Bring to boil. Reduce heat; simmer, uncovered, for 5 minutes. Drain pasta, toss with sausage mixture. Garnish with Parm if desired.
Yield: 6-8 servings
It fed me, my hubby and our two girls with enough leftovers for me and the girls today. And the girls loved it too although my eldest (4) prefers her veggies fresh no matter the recipe. A definite keeper for us. Experiment with veggies and meat you like and by all means add more garlic if it suits!
Suggestions: Original recipe calls for one pound of sausage, but I find that if you slice and quarter half a pound, you don't even miss the extra. There are more pieces so you get all the flavor without all the fat and calories. Plus it's nicer on the budget - just freeze the other half for later.
Nutritionals for 1/6 recipe: (Prepared with half a pound sausage, no added salt, whole wheat pasta and garnished with 1T shredded parmesan per serving.)
1 serving (approx 352g) is 347 calories, 13g fat (4g sat), 30mg chol, 844mg sod, 46g carb (6g fiber, 8g sugar), 15g protein. Estimated glycemic load 23.
FYI -
352 grams is a little over ¾ pound of food!
Nutritionals for 1/8 recipe: (Prepared with half a pound sausage, no added salt, whole wheat pasta and garnished with 1T shredded parmesan per serving.)
1 serving (approx 264g) is 260 calories, 10g fat (3g sat), 22mg chol, 633mg sod, 35g carb (5g fiber, 6g sugar), 11g protein. Estimated glycemic load 17.
FYI -
264 grams is still over half a pound of food!
Food Recipes!!! 
