Vegetarian Lasagne - PCOS-Friendly Recipe
This Vegetarian Lasagne is a PCOS-friendly recipe with 372 calories, 16.11g protein, and 54.36g carbs per serving. Ready in 58 minutes. High in fiber (2.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 oz light vegetable fat spread
- 1 oz flour
- 15 fl oz skimmed milk
- 2 oz cheddar cheese, grated
- 1 dash black pepper
- 8 oz small broccoli florets
- 800 g ratatouille
- 4 1/2 oz lasagne (6 sheets)
- 2 tbsps extra light mayonnaise
Instructions
- Put the spread, flour and milk into a saucepan and bring to the boil, stirring continuously, until thickened and smooth.
- Mix in the mayo, half the cheese and seasoning to taste.
- Put the broccoli into a pan with about 4 tablespoons water, bring to the boil, cover and cook for about 5 minutes, shaking occasionally.
- Drain and stir the broccoli into the ratatouille.
- Spoon half the ratatouille mixture into a shallow ovenproof dish and top with lasagne sheets and half the sauce.
- Repeat the layers, finishing with a layer of sauce. Sprinkle the remaining cheese over the top.
- Cook in a pre-heated oven at 375 °F (190 °C) for 30-40 minutes until cooked and golden brown.
- Serve with a mixed salad.
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 Vegetarian Lasagne contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Vegetarian Lasagne 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: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Vegetarian Lasagne recipe is designed to be PCOS-friendly. At 372 calories per serving with 16.11g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 58 minutes total. Prep time is 18 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 372 calories, 16.11g protein (17%), 54.36g carbs, 11.02g fat. Plus 2.7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 372 calories, it fits within typical PCOS meal plan targets for Dinner. 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 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.
Cook Another PCOS-Friendly Dinner
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