Spinach and Bechamel Gratin - PCOS-Friendly Recipe

Servings: 4

Lunch

This Spinach and Bechamel Gratin is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by David Allen: Los Angeles, California This gratin makes a simple accompaniment to roast chicken, pork or even baked eggs.

Ingredients

3 10-ounce packages frozen chopped spinach, thawed
5 tablespoons butter
2 tablespoons flour
1/2 cup whipping cream
1/2 cup milk
Pinch of ground nutmeg
Pinch of ground cloves
2/3 cup grated manchego or Parmesan cheese

Instructions

Preheat oven to 375 °F. Light butter 8-inch or 9-inch glass pie dish. Squeeze spinach very dry. Melt 3 tablespoons butter in heavy medium skillet over medium-high heat. Add spinach and sauté 3 minutes. Season with salt and pepper. Spread spinach evenly in prepared pie dish.
Melt remaining 2 tablespoons butter in heavy medium saucepan over medium heat. Add flour and whisk 2 minutes; do not let mixture brown. Gradually add cream, then milk, whisking until mixture is smooth. Cook until sauce is thick, whisking frequently, about 6 minutes. Add nutmeg and cloves. Season with salt and pepper.
Spoon sauce over spinach. Sprinkle cheese over. Bake until cheese is golden and sauce bubbles, about 15 minutes.

PCOS-Friendly Foods in This Recipe

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

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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Frequently Asked Questions

Is Spinach and Bechamel Gratin good for PCOS?

Yes, this Spinach and Bechamel Gratin 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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