Sandy's Primavera Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 8 ounces shaped pasta such as gemilli, fusilli, or rotelle
- 3 tablespoons olive oil
- 1 large red bell pepper, cut into 1/2-inch dice
- 1 large yellow squash, quartered lengthwise, cut into 1/4-inch pieces
- 2 cloves garlic, thinly sliced
- 4 ounces sugar snap peas, strings removed, halved
- 6 asparagus spears, ends trimmed, cut into 1-inch pieces
- 2 tablespoons flour
- 1 teaspoon salt
- 2 cups milk
- 1 cup grape tomatoes, halved
- 1 cup grated Parmesan cheese, divided
- 1/3 cup chopped fresh basil
- 1/4 cup panko bread crumbs
Instructions
- Preheat oven to 400 degrees F. Spray a 9x13-inch baking dish with cooking spray.
- Cook pasta according to package directions. Drain and transfer to a large bowl.
- Meanwhile, heat oil in a large skillet over medium heat. Cook bell pepper, squash, and garlic, stirring occasionally, until pepper is crisp-tender, 7 to 10 minutes. Add snap peas and asparagus and cook, stirring, until asparagus is crisp-tender, 2 minutes more.
- Put flour and salt in a bowl and whisk in milk until smooth. Add flour mixture to skillet and bring to a simmer over medium heat, stirring frequently, until sauce is lightly thickened, 3 to 5 minutes.
- Pour mixture over pasta and stir in tomatoes, 3/4 cup parmesan, and basil. Transfer to prepared baking dish and sprinkle with panko and remaining 1/4 cup parmesan. Bake until top is lightly golden and sauce is bubbling, about 15 minutes.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Asparagus, Basil.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment