Zucchini Custards with Tomatoes and Basil - PCOS-Friendly Recipe

Servings: 8

Lunch

This Zucchini Custards with Tomatoes and Basil is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

You can make the custards earlier in the day, store them in the refrigerator, and bring them to room temperature before serving.

Ingredients

1 1/3 pounds zucchini, coarsely grated
3/4 teaspoon salt, divided
Cooking spray
1/4 cup minced shallots
1/4 cup all-purpose flour
1 1/3 cups fat-free milk, divided
1 tablespoon chopped fresh basil
2 teaspoons chopped fresh oregano
1/4 teaspoon freshly ground black pepper
Dash of nutmeg
Dash of ground red pepper
4 large eggs, lightly beaten
3 large egg whites, lightly beaten
1/4 cup (1 ounce) finely grated Parmigiano-Reggiano cheese
2 cups diced seeded peeled tomato
Basil sprigs (optional)

Instructions

Preheat oven to 350 °.
Spread zucchini on several layers of paper towels; sprinkle with 1/4 teaspoon salt. Cover with additional paper towels. Let stand 15 minutes, pressing occasionally until barely moist. Set aside.
Heat a saucepan coated with cooking spray over medium heat. Add shallots, and cook 5 minutes or until soft, stirring often. Remove pan from heat.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 1/3 cup milk, stirring with a whisk. Add 1 cup milk; stir with a whisk. Add milk mixture to pan; cook 3 minutes over medium heat or until thick, stirring constantly.
Place milk mixture, 1/2 teaspoon salt, chopped basil, and next 6 ingredients (chopped basil through egg whites) in a food processor or blender; process until well blended. Add cheese, and process until well blended. Add zucchini, and pulse until combined.
Divide zucchini mixture evenly among 8 (4-ounce) ramekins or custard cups coated with cooking spray. Place ramekins on a jelly roll pan; add hot water to pan to a depth of 1 inch. Bake at 350 ° 30 minutes or until puffed and brown and a wooden pick inserted in center comes out clean. Remove ramekins from pan; run a knife around edges. Invert custards onto plates. Top with tomato; garnish with basil sprigs, if desired.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Basil.

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Frequently Asked Questions

Is Zucchini Custards with Tomatoes and Basil good for PCOS?

Yes, this Zucchini Custards with Tomatoes and Basil 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 8 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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