Eggplant and Zucchini Roll Ups - PCOS-Friendly Recipe

Servings: 6

Lunch

This Eggplant and Zucchini Roll Ups is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

2 medium firm zucchini
1 medium firm eggplant
All natural olive oil cooking spray
Sea salt or kosher salt and freshly ground black pepper
2 cups ricotta cheese
1 1/2 cups grated Parmigiano-Reggiano
1/2 cup fresh mint leaves, loosely packed, finely chopped
1/2 cup fresh flat-leaf parsley tops, chopped
2 egg yolks, lightly beaten
2 cloves garlic, pasted or grated
1 fresh chile, such as Fresno, seeded and finely chopped
A few grates whole nutmeg
A handful fresh basil leaves, torn or shredded
3 cups passata or tomato sauce
4 tablespoons butter
1 cup panko

Instructions

Preheat the oven to 450 degrees F.
Slice the zucchini and eggplant into thin planks lengthwise. Spray the eggplant and zucchini evenly on both sides with the cooking spray, and season with salt and pepper. Roast until tender and brown, about 20 minutes. Cool to handle.
Lower the oven temperature to 375 degrees F.
In a bowl, combine the ricotta, 1 cup of the Parm, all but a few tablespoons of the mint and parsley, egg yolks, garlic, chiles, a few grates of nutmeg and some salt and pepper. Spoon the stuffing onto each plank of eggplant or zucchini and roll up. Arrange the rolls in a baking dish and top with a few pieces of torn basil, then cover evenly with passata or tomato sauce.
Melt the butter in a small skillet, remove from the heat and toss with the panko, remaining Parm and remaining parsley and mint. For a make-ahead meal, store the breadcrumb mix in an airtight container and the roll ups in the fridge or freezer. Scatter the topping over the top of the dish. Bake from room temperature at 375 degrees F, until golden and bubbly.

PCOS-Friendly Foods in This Recipe

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

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Frequently Asked Questions

Is Eggplant and Zucchini Roll Ups good for PCOS?

Yes, this Eggplant and Zucchini Roll Ups 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 6 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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