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Lunch: PCOS Italian Keto Recipes: Lunch - Keto Eggplant Rollatini
Grocery list: 1 large eggplant, ricotta cheese, marinara sauce, parmesan cheese, 1 egg, olive oil, salt, and pepper. This recipe has a low Glycemic Index due to the use of eggplant and is rich in fiber.
This PCOS-friendly recipe is a great source of calcium, iron, and fiber, which are essential for managing PCOS symptoms. The eggplant provides a low GI option, while the cheese offers a good source of protein. The recipe is also rich in vitamins A and C, which are important for overall health and wellness. This meal is designed to empower you with the knowledge and control to manage your PCOS through diet.
Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 60 mins
This recipe includes superfoods such as:
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1 large eggplant (US: 1.1 lbs, Metric: 500g), 1 cup ricotta cheese (US: 8 oz, Metric: 225g), 1 cup marinara sauce (US: 8 oz, Metric: 225g), 1/2 cup grated parmesan cheese (US: 2 oz, Metric: 60g), 1 egg, 1 tbsp olive oil, salt and pepper to taste
Instructions
1. Preheat oven to 375°F (190°C). 2. Slice the eggplant lengthwise into thin slices. 3. Brush both sides of the eggplant slices with olive oil and season with salt and pepper. 4. Bake for 15 minutes. 5. In a bowl, mix ricotta cheese, egg, and half of the parmesan cheese. 6. Spread a spoonful of the cheese mixture on each eggplant slice, roll up and place in a baking dish. 7. Top with marinara sauce and remaining parmesan cheese. 8. Bake for 25 minutes or until golden brown.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 25 g | ||
| Carbohydrate 9 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.50 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 2 mg | ||
| Calcium 350 mg | ||
| Cholesterol 75 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 10 g | ||
| Sodium 450 mg | ||
| Sugar 6 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 6 g | ||
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