Artichoke-Scrambled Eggs Benedict - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 1/2 cans artichoke bottoms
- 4 tsps extra virgin olive oil, divided
- 3 tsps leaves chopped fresh oregano, divided, plus 4 sprigs for garnish
- 1/3 cup chopped pancetta
- 2 tbsp reduced fat mayonnaise
- 2 tbsp nonfat plain yogurt
- 1 tsp water
- 6 large eggs
- 4 large egg whites
- 2 tbsp Neufchatel
- 1/4 tsp salt
- 2 tsp lemon juice
Instructions
- Pre-heat oven to 425° F (210° C).
- Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
- Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
- Heat the remaining 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
- To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.
- Note: a shopping tip, artichoke bottoms can be purchased in 14 oz cans found near other canned vegetables. If unavailable, substitute two 14 oz cans rinsed and halved artichoke hearts.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Artichoke-Scrambled Eggs Benedict contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Artichoke-Scrambled Eggs Benedict can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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