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Dinner: Easy Meal Prep Vegetarian PCOS Dinner - Mushroom and Spinach Quiche
This recipe includes a grocery list of mushrooms, spinach, eggs, almond milk, feta cheese, and a whole wheat pie crust. The Glycemic Index (GI) of these ingredients is low, which is beneficial for managing PCOS.
This Mushroom and Spinach Quiche is not only delicious but also packed with nutrients beneficial for PCOS management. The low GI ingredients help in maintaining stable blood sugar levels. The eggs provide a good source of protein and vitamin D, which is essential for insulin resistance. The spinach is rich in magnesium and B vitamins, aiding in hormone balance and mood regulation. The mushrooms are a great source of chromium, which can improve insulin sensitivity. This recipe is designed to empower you with control over your diet, providing relief and support in managing your PCOS.
Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 55 mins
This recipe includes superfoods such as:
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1 cup of sliced mushrooms, 2 cups of fresh spinach, 4 large eggs, 1 cup of almond milk, 1/2 cup of feta cheese, 1 pre-made whole wheat pie crust, Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. Sauté the mushrooms and spinach in a non-stick pan until they are soft. 3. In a separate bowl, whisk the eggs and almond milk together. Add the feta cheese, salt, and pepper. 4. Place the pie crust in a baking dish, then add the sautéed vegetables. Pour the egg mixture over the vegetables. 5. Bake for 35-40 minutes, or until the quiche is firm and lightly browned on top. Let it cool before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 20 g | ||
| Carbohydrate 25 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Vitamin D 10.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Cholesterol 150 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 7 g | ||
| Sodium 300 mg | ||
| Sugar 4 g | ||
| Potassium 400 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 4 g | ||
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