Broccoli-Ham Cheese Pie Recipe - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 12 sheets phyllo dough (14 inches x 9 inches)
- Refrigerated butter-flavored spray
- 1 package (16 ounces) frozen broccoli cuts, thawed and patted dry
- 1 cup cubed fully cooked lean ham
- 1 cup (4 ounces) shredded reduced-fat cheddar cheese
- 1 small onion, chopped
- 2 tablespoons minced fresh parsley
- 2 garlic cloves, minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 cup egg substitute
- 1 cup fat-free evaporated milk
- 2 tablespoons grated Parmesan cheese
Instructions
- Spritz one sheet of phyllo dough with butter-flavored spray. Place in a 9-in. pie plate coated with cooking spray; allow one end of dough to overhang edge of plate by 3-4 in. (Until ready to use, keep phyllo dough covered with plastic wrap and a damp towel to prevent drying out.) Repeat with remaining phyllo, overlapping the sheets (staggering the points around the plate) and spritzing with butter-flavored spray between each layer.
- In a large bowl, combine the broccoli, ham, cheese, onion, parsley, garlic, thyme, salt and pepper; spoon into crust. Combine egg substitute and milk; pour over broccoli mixture. Fold edges of dough over filling toward center of pie plate. Spritz edges with butter-flavored spray.
- Cover edge of crust with foil. Bake at 375 ° for 40 minutes. Remove foil. Sprinkle with Parmesan cheese. Bake 30-35 minutes longer 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: 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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