Lemon-Scented Broccoli Soufflé - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3/4 pound finely chopped broccoli
- 1/3 cup all-purpose flour
- 1 1/2 cups 1% low-fat milk
- 1/3 cup fat-free sour cream
- 1 tablespoon grated lemon rind
- 3/4 teaspoon salt
- 3 large egg yolks
- 1 garlic clove, minced
- 6 large egg whites
- Cooking spray
Instructions
- Preheat oven to 325 °.
- Cook broccoli in boiling water 4 minutes or until tender. Drain. Cool to room temperature on paper towels.
- Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a saucepan; stir well. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Reduce heat to medium-low. Stir in sour cream, rind, salt, yolks, and garlic; cook for 1 minute or until thick, stirring constantly. Pour mixture into a large bowl, and stir in broccoli.
- Beat the egg whites with a mixer at high speed until stiff peaks form. Gently stir one-third of egg whites into broccoli mixture; fold remaining egg whites into broccoli mixture. Spoon mixture into a 2-quart souffle dish coated with cooking spray. Place on middle rack of oven. Bake at 325 ° for 40 minutes. Serve immediately.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Lemon.
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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