Broccoli-Rabe and Ricotta Frittata - PCOS-Friendly Recipe

Servings: 4

Lunch

This Broccoli-Rabe and Ricotta Frittata is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Though frittatas are often served cooled as a first course, they make an equally good main dish, either warm or at room temperature. Here ricotta mellows the bite of broccoli rabe.

Ingredients

3/4 lb. broccoli rabe
9 eggs
3/4 c. ricotta (about 1/3 pound)
3/4 tsp. salt
1/2 tsp. fresh-ground black pepper
2 tbsp. olive oil
1 clove garlic
2 tbsp. grated Parmesan

Instructions

Heat the oven to 325 °F. In a large pot of boiling, salted water, cook the broccoli rabe until almost tender, about 3 minutes. Drain. Rinse the broccoli rabe with cold water and drain thoroughly. Cut the broccoli rabe into 2-inch lengths and set aside.
In a large bowl, beat the eggs with the ricotta and 1/4 teaspoon each of the salt and the pepper.
In a medium cast-iron or ovenproof nonstick frying pan, heat the oil over moderate heat. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Add the blanched broccoli rabe and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring, for 2 minutes.
Evenly distribute the broccoli rabe in the pan and then add the egg mixture. Cook the frittata, without stirring, until the edges start to set, about 2 minutes. Sprinkle the Parmesan over the top and bake until firm, about 25 minutes.
Notes: Broccoli rabe is, frankly, bitter, usually appealingly so, but sometimes the bitterness can be overwhelming. Blanching the vegetable in boiling salted water for a few minutes before proceeding with the recipe tempers its strength. The trick, used here, can be applied to almost any dish.
Wine Recommendation: Prosecco, a sparkling wine from Italy's Lombardy region, makes an unexpected accompaniment to this frittata. The wine has a crisp and almost neutral taste, making it very versatile with food. Drink it from a tumbler, as the Italians do.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Broccoli.

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Frequently Asked Questions

Is Broccoli-Rabe and Ricotta Frittata good for PCOS?

Yes, this Broccoli-Rabe and Ricotta Frittata recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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