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Dinner: Quiche PCOS Recipe - Spinach and Mushroom Quiche
Grocery list: spinach, mushrooms, onions, garlic, eggs, milk, cheese, pie crust. This recipe has a low GI, making it perfect for PCOS management.
This Spinach and Mushroom Quiche is a PCOS-friendly recipe that is high in protein and fiber, which can help regulate blood sugar levels. The eggs provide a good source of vitamin D and B vitamins, important for hormone balance in PCOS. The spinach and mushrooms add a variety of nutrients, including magnesium and zinc, which are beneficial for insulin resistance and inflammation, common issues in PCOS. This recipe is quick and easy, offering a sense of empowerment and control over your diet.
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
This recipe includes superfoods such as:
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1 cup spinach (30g), 1 cup sliced mushrooms (70g), 1/2 cup diced onions (75g), 1 clove garlic, 4 eggs, 1/2 cup milk (120ml), 1/2 cup shredded cheese (50g), 1 pre-made pie crust, Salt and pepper to taste
Instructions
1. Preheat oven to 375°F (190°C). 2. Sauté onions, garlic, mushrooms, and spinach in a pan until softened. 3. In a bowl, whisk together eggs and milk. Season with salt and pepper. 4. Spread the sautéed vegetables evenly on the pie crust. Pour the egg mixture over the vegetables. Sprinkle with cheese. 5. Bake for 30-35 minutes or until the quiche is set and lightly browned. 6. Let it 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 22 g | ||
| Protein 14 g | ||
| Omega 3 0.20 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Vitamin D 1.50 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Cholesterol 190 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 7 g | ||
| Sodium 450 mg | ||
| Sugar 3 g | ||
| Potassium 300 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 2 g | ||
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