Spinach, Ham, and Parmesan Soufflé - PCOS-Friendly Recipe
This Spinach, Ham, and Parmesan Soufflé is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 10 oz. spinach
- 1 slice Bread
- 1/2 c. freshly grated Parmesan cheese
- 4 tsp. unsalted butter
- 1 tbsp. canola oil
- 3 tbsp. all-purpose flour
- 1 1/2 c. cold nonfat milk
- 1/4 tsp. salt
- 1/4 tsp. Freshly ground black pepper
- 3 egg yolks
- 4 oz. lean ham
- 5 egg whites
Instructions
- Preheat the oven to 375 degrees. Wash the spinach, and place it, still wet, in a skillet. Cook over medium to high heat for 2 minutes, until the spinach is wilted. Remove from the heat, and cool. When it is cool, drain it, chop it coarsely, and set it aside.
- Mix the bread crumbs and 3 tablespoons of the Parmesan cheese together in a small bowl. Using 1 teaspoon of the butter, grease the sides and bottom of a 6-cup gratin dish that is about 1 1/2 inches deep. Add half of the bread crumb and Parmesan cheese mixture, and shake the dish until the crumbs coat the sides and bottom. Set aside.
- Melt the remaining 3 teaspoons of butter in a saucepan, and add the oil and flour. Mix with a whisk, and cook over medium to high heat for about 30 seconds. Whisk in the milk, salt, and pepper, and bring to a boil, whisking continuously until the mixture boils and thickens. Remove from the heat, and whisk in the egg yolks. Add the reserved spinach and the ham, and mix well.
- In a mixing bowl, beat the egg whites until they are firm but still soft. Fold them into the spinach mixture along with the remaining cheese.
- Pour the soufflé mixture into the prepared gratin dish, sprinkle the remaining bread crumb and cheese mixture on top, place the dish on a tray, and bake it at 375 degrees for about 35 minutes, until the souffle is set inside and the top is puffy and brown.
- Spoon the soufflé directly from the gratin dish onto plates, and serve immediately. (The souffle can be unmolded from the dish by inverting it onto a plate, if you prefer to present it in this way.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
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Frequently Asked Questions
Yes, this Spinach, Ham, and Parmesan 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. 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.
Cook Another PCOS-Friendly Lunch
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