Tomato Soufflé - PCOS-Friendly Recipe
This Tomato Soufflé is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 5 tbsp. margarine or butter
- 1 medium onion
- 2 lb. ripe tomatoes
- 1/2 tsp. sugar
- 1/4 tsp. ground black pepper
- 1 1/4 tsp. salt
- 1/4 c. all-purpose flour
- 1 1/4 c. milk
- 1 tbsp. plain dried bread crumbs
- 6 large eggs
- 2 tbsp. grated Parmesan cheese
Instructions
- In 12-inch skillet, melt 1 tablespoon margarine or butter over medium heat. Add onion and cook until tender, about 10 minutes.
- Add tomatoes with their juice, sugar, pepper, and 1/2 teaspoon salt. Increase heat to high and cook, stirring often, until all juices evaporate, about 15 to 20 minutes.
- Meanwhile, in 2-quart saucepan, melt remaining 4 tablespoons margarine or butter over medium heat. Stir in flour and remaining 3/4 teaspoon salt until blended; cook 1 minute. Gradually add milk and cook, stirring constantly, until mixture boils and thickens. Remove saucepan from heat; stir in tomato mixture until blended.
- Preheat oven to 325 degrees F. Grease 2-quart soufflé dish; sprinkle with bread crumbs.
- In large bowl, beat egg yolks slightly; beat in a small amount of hot tomato mixture. Gradually stir yolk mixture into tomato mixture, stirring rapidly to prevent lumping. Pour mixture back into bowl.
- In small bowl, with mixer at high speed, beat egg whites until stiff peaks form. With rubber spatula, gently fold beaten egg whites, one-third at a time, into tomato mixture until blended. Pour mixture into soufflé dish. Sprinkle with Parmesan cheese. If desired, with back of spoon, make 1-inch-deep indentation all around in soufflé mixture about 1 inch from edge of dish (the center will rise higher than the edge, creating a top-hat effect when the soufflé is done). Bake 45 minutes or until soufflé is puffy and brown and knife inserted under top hat comes out clean. Serve immediately.
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Frequently Asked Questions
Yes, this Tomato Soufflé recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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.
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