This recipe is low in refined carbohydrates and added sugars while incorporating nutrient-rich vegetables and healthy fats. It’s a delicious and healthy way to enjoy zucchini and squash while keeping it PCOS-friendly. It contains a variety of flavors and nutrients from the vegetables and herbs without added sugars or refined carbohydrates. The dish is light, satisfying, and perfect for a nourishing PCOS meal. Enjoy this recipe with a side of butternut squash soup!
Ingredients:
- 2 medium zucchini, sliced
- 2 medium yellow squash, sliced
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes (preferably no added sugar)
- 1 tablespoon tomato paste
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- Optional: Red pepper flakes for added spice
- Fresh basil leaves for garnish (optional)
- Grated Parmesan cheese (optional)
Instructions:
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté until the onion becomes translucent and fragrant.
- Add the sliced zucchini and yellow squash to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.
- Pour in the diced tomatoes and tomato paste. Stir well to combine. If you prefer a smoother sauce, you can use a blender or immersion blender to puree the sauce before adding the vegetables.
- Season the sauce with dried basil, dried oregano, salt, and pepper. If you like a little kick, add red pepper flakes to taste.
- Reduce the heat to low, cover the skillet, and let the mixture simmer for about 10-15 minutes. This will allow the flavors to meld and the vegetables to become tender.
- Taste the sauce and adjust the seasoning if needed.
- Once the zucchini and squash are cooked to your desired tenderness, remove the skillet from the heat.
- Serve the Zucchini and Squash with Tomato Sauce in a dish. If desired, garnish with fresh basil leaves and a sprinkle of grated Parmesan cheese.
