Crustless Broccoli and Cheese Quiche Recipe | Myrecipes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 teaspoons olive oil
- 1/2 cup vertically sliced onion
- 1 garlic clove, minced
- 5 cups broccoli florets
- Cooking spray
- 1 1/4 cups 1% low-fat milk
- 1 cup (4 ounces) shredded reduced-fat Swiss cheese
- 2 tablespoons chopped fresh parsley
- 2 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon ground nutmeg
- 4 large egg whites, lightly beaten
- 2 large eggs, lightly beaten
- 1 tablespoon grated fresh Parmesan cheese
- 6 (1-ounce) slices whole wheat bread, toasted
Instructions
- Preheat oven to 350 °.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350 ° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes. Serve with toast.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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