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Dinner: PCOS Casserole Dish - Spaghetti Squash and Meatball Casserole
Grocery List: Spaghetti Squash, Lean Ground Turkey, Parmesan Cheese, Marinara Sauce, Fresh Basil, Fresh Parsley, Egg, Garlic, Salt, Pepper. This recipe is low in GI, making it perfect for PCOS management.
This PCOS-friendly casserole combines low-GI spaghetti squash with lean turkey meatballs for a satisfying meal. The high protein content from the turkey and cheese helps regulate blood sugar levels, while the fiber in the squash aids in digestion. The addition of fresh herbs not only adds flavor but also provides essential vitamins and minerals. This recipe is easy to prepare and customizable, giving you control over your meal planning and helping to manage your PCOS symptoms.
Prep Time: 20 mins
Cook Time: 75 mins
Total Time: 95 mins
This recipe includes superfoods such as:
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1 medium spaghetti squash (2-3 lbs or 1-1.5 kg), 1 lb (450 g) lean ground turkey, 1/2 cup (120 ml) grated Parmesan cheese, 1/2 cup (120 ml) marinara sauce (low sugar), 1/2 cup (120 ml) chopped fresh basil, 1/2 cup (120 ml) chopped fresh parsley, 1 egg, 2 cloves garlic, minced, Salt and pepper to taste
Instructions
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut side down on a baking sheet and roast for 40-45 minutes or until tender. 2. While the squash is roasting, combine the ground turkey, Parmesan, half the basil and parsley, egg, garlic, salt, and pepper in a bowl. Form into meatballs and place on a baking sheet. Bake for 20-25 minutes or until cooked through. 3. Once the squash is done, scrape out the flesh with a fork to create 'spaghetti'. Place in a casserole dish. 4. Top the spaghetti squash with the marinara sauce, then the meatballs. Sprinkle with remaining basil and parsley. 5. Place back in the oven for 10 minutes or until heated through. Serve hot.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 30 g | ||
| Protein 30 g | ||
| Omega 3 0.30 g | ||
| Chromium 35.00 mg | ||
| Zinc 5.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 300 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 500 mg | ||
| Sugar 6 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 6 g | ||
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