Wild Rice-and-Greens Casserole Recipe | MyRecipes - PCOS-Friendly Recipe

Servings: 8

Dinner

This Wild Rice-and-Greens Casserole Recipe | MyRecipes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Gena Knox We prefer chopped kale in this casserole, but use your favorite green. For heartier greens like collards, cook them five minutes longer in Step 1. If you want to prepare the dish ahead, cover and chill up to three days before baking.

Ingredients

1/2 pound fresh kale or other hearty greens, trimmed and coarsely chopped
1 medium onion, chopped
4 1/2 teaspoons olive oil
3 garlic cloves, minced
1 tablespoon fresh thyme leaves
1/4 teaspoon ground nutmeg
4 tablespoons all-purpose flour
1 cup 2% reduced-fat milk
1 cup reduced-sodium chicken broth
3 cups cooked wild rice
1/2 cup chopped sun-dried tomatoes
1 cup grated Gruyère cheese, divided*
Vegetable cooking spray
1/2 cup chopped almonds

Instructions

Preheat oven to 375 °. Cook kale in 1 cup boiling salted water in a Dutch oven over high heat, stirring occasionally, 5 minutes; drain.
Cook onion in hot oil in a large skillet over medium-low heat, stirring often, 20 minutes or until golden. Add garlic, thyme, and nutmeg, and cook 1 minute. Stir in flour and cooked kale. Gradually stir in milk and broth, and cook, stirring often, 4 minutes or until thickened. Stir in rice, tomatoes, and 1/2 cup cheese. Add salt and pepper to taste.
Transfer mixture to a lightly greased (with cooking spray) 2 1/2-qt. baking dish. Sprinkle almonds and remaining 1/2 cup cheese over mixture.
Bake at 375 ° for 18 minutes or until bubbly and lightly browned.
*Swiss cheese may be substituted.

PCOS-Friendly Foods in This Recipe

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

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.

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Frequently Asked Questions

Is Wild Rice-and-Greens Casserole Recipe | MyRecipes good for PCOS?

Yes, this Wild Rice-and-Greens Casserole Recipe | MyRecipes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. 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 8 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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