Parmesan Flans with Tomatoes and Basil Recipe | MyRecipes - PCOS-Friendly Recipe

Servings: 4

Lunch

This Parmesan Flans with Tomatoes and Basil Recipe | MyRecipes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Joanne Weir Use a variety of colorful tomatoes, including red, yellow, orange, and green, to make this elegant dish more visually appealing. Serve as an appetizer or side dish, or pair it with a chilled soup, salad, and wine for a light meal.

Ingredients

Cooking spray
3 tablespoons all-purpose flour
1 cup 1% low-fat milk
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
3/4 cup (3 ounces) finely grated Parmigiano-Reggiano cheese
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups chopped seeded tomato
Dash of salt
Dash of freshly ground black pepper
1/4 cup thinly sliced fresh basil

Instructions

Preheat oven to 375 °.
Coat 4 (6-ounce) custard cups or ramekins with cooking spray. Place 3 tablespoons flour in a medium bowl. Gradually add milk to bowl, stirring constantly with a whisk until blended. Add egg whites and eggs; stir well. Add Parmigiano-Reggiano, 1/8 teaspoon salt, and 1/8 teaspoon pepper; stir well. Divide mixture evenly among prepared custard cups. Place custard cups in a 9-inch square baking pan; add hot water to the pan to a depth of 1 inch. Bake at 375 ° for 25 minutes or until puffy and set.
Combine tomato, dash of salt, and dash of pepper in a medium bowl. Loosen edges of flans with a knife or rubber spatula. Place a plate, upside down, on top of each cup; invert onto plates. Spoon 1/2 cup tomato mixture over each flan. Top each serving with 1 tablespoon basil.
Wine note: These scrumptious flans take much of their savoriness from the Parmigiano-Reggiano cheese. Because the cheese has a nutty/salty flavor, it pairs well with an earthy light red. Traditionally, Chianti would fill this bill, but for a more modern twist, try a California pinot noir instead. Pinot is an all-around winner with most hard cheeses. A favorite: Saintsbury 2006 Pinot Noir from Carneros, California, about $35. —Karen MacNeil

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 Parmesan Flans with Tomatoes and Basil Recipe | MyRecipes good for PCOS?

Yes, this Parmesan Flans with Tomatoes and Basil Recipe | MyRecipes 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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