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Dinner: Quiche PCOS Recipe - Cauliflower and Cheese Quiche
Grocery list: 1 medium cauliflower, cheddar cheese, 4 large eggs, milk, salt, black pepper, nutmeg, dried basil. This recipe has a low Glycemic Index due to the use of cauliflower instead of a traditional pastry crust.
This Cauliflower and Cheese Quiche is a fantastic PCOS-friendly meal. It's packed with protein and healthy fats, which can help manage blood sugar levels and reduce inflammation. The cauliflower provides a good source of fiber and has a low Glycemic Index, which is beneficial for managing PCOS. The cheese and eggs provide a good source of calcium and vitamin D, which are important for bone health. This recipe is also quick and easy to prepare, making it perfect for a busy weeknight dinner.
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
This recipe includes superfoods such as:
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1 medium cauliflower (500g), 1 cup shredded cheddar cheese (113g), 4 large eggs, 1/2 cup milk (120ml), 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon nutmeg, 1/2 teaspoon dried basil
Instructions
1. Preheat oven to 350°F (175°C). 2. Cut the cauliflower into florets and steam until tender. 3. In a large bowl, combine the steamed cauliflower, cheese, eggs, milk, and spices. 4. Pour the mixture into a greased pie dish. 5. Bake for 30-35 minutes or until the quiche is set and golden. 6. Allow to cool for a few minutes before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 320 kcal | ||
| Fat 20 g | ||
| Carbohydrate 15 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 300 mg | ||
| Cholesterol 200 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 10 g | ||
| Sodium 400 mg | ||
| Sugar 5 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 50 mg | ||
| Fiber 3 g | ||
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