Spring Vegetable Quiche Recipe - PCOS-Friendly Recipe

Servings: 6

Lunch

This Spring Vegetable Quiche Recipe is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

7 egg whites, divided
2 cups cooked brown rice
1 tablespoon all-purpose flour
1 cup fat-free evaporated milk
1 egg
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 cup chopped fresh asparagus
1/2 cup fresh or frozen corn, thawed
1 jar (4-1/2 ounces) sliced mushrooms, drained
1/3 cup finely chopped carrot
1/4 cup finely chopped red onion
2 tablespoons minced fresh parsley
3/4 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon dried oregano
2 tablespoons grated Parmesan cheese

Instructions

In a small bowl, whisk 1 egg white. Add rice; stir until blended. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray.
In a large bowl, whisk flour and milk until smooth. Whisk in egg and remaining egg whites. Stir in the mozzarella cheese, asparagus, corn, mushrooms, carrot, onion, parsley, basil, salt and oregano. Pour into crust; sprinkle with Parmesan cheese.
Bake at 375 ° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Asparagus, Brown Rice, Basil.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...

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Frequently Asked Questions

Is Spring Vegetable Quiche Recipe good for PCOS?

Yes, this Spring Vegetable Quiche Recipe 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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