Lunch: Cheesy Baked Pasta with Vegetables

Recipe by Woman's Day Kitchen This veggie-packed dish is easy to make and stores well overnight, making for a fuss-free dinner during the week. Since it's sprinkled with fontina and Parmesan cheeses, the kids won't mind that it contains broccoli and baby

This recipe includes superfoods such as:

Broccoli, Spinach

Health benefits of Cheesy Baked Pasta with Vegetables

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 insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

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.

Ingredients

12 oz. bowtie pasta
1 bag broccoli florets
1 tbsp. unsalted butter
2 shallots
1 package sliced mushrooms
4 c. whole milk
1/4 c. all-purpose flour
1 tsp. kosher salt
1/2 tsp. Freshly ground pepper
1 bag baby spinach
5 oz. Fontina cheese
1 ⁄3 c. grated Parmesan
2 tbsp. grated Parmesan

Instructions

Heat oven to 425 ºF. Butter a shallow 3-qt baking dish.
Cook the pasta according to package directions, adding the broccoli during the last 3 minutes of cooking; drain and return the broccoli and pasta to the pot.
Meanwhile, melt the butter in a large deep skillet over medium heat. Add shallots and mushrooms and sauté until tender, 5 minutes.
In a medium bowl, whisk together milk, flour, salt and pepper. Pour into skillet and bring to a boil. Reduce heat and simmer, stirring occasionally, until thickened, about 5 minutes; stir in spinach. Remove from heat and stir in 1 cup of the fontina and 1 ⁄3 cup of the Parmesan.
Pour sauce into pot with pasta and broccoli and toss to coat. Transfer to the prepared baking dish and sprinkle with remaining fontina and Parmesan.
Bake until the cheese melts and is beginning to brown, about 10 minutes.
After completing step 5, let casserole cool for 10 minutes. Cover with plastic wrap and refrigerate for up to 3 days.
On the night you'd like to serve it, remove casserole from refrigerator and replace plastic wrap with nonstick aluminum foil. Bake in a 425 °F oven for 30 minutes; uncover and bake until beginning to brown, 10 minutes.

Share Cheesy Baked Pasta with Vegetables

Share on Twitter