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Dinner: PCOS Cauliflower Gratin - Cheesy Cauliflower and Broccoli Gratin
Grocery list: 1 medium cauliflower, 1 medium broccoli, cheddar cheese, milk, butter, all-purpose flour, salt, black pepper. This recipe has a low GI due to the high fiber content of the vegetables.
This PCOS-friendly recipe is packed with fiber from cauliflower and broccoli, helping to regulate blood sugar levels. The cheese provides a good source of calcium and vitamin D, important for bone health in women with PCOS. The recipe is also rich in B vitamins which can help with energy levels and mood, providing emotional benefits such as empowerment and optimism. It's a fast and easy recipe, perfect for personalized meal planning.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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1 medium cauliflower (1lb/450g), 1 medium broccoli (1lb/450g), 1 cup grated cheddar cheese (100g), 1 cup milk (240ml), 2 tbsp butter (30g), 2 tbsp all-purpose flour (30g), 1/2 tsp salt, 1/4 tsp black pepper
Instructions
1. Preheat oven to 375F/190C. 2. Cut cauliflower and broccoli into small florets. 3. Steam vegetables until tender. 4. In a saucepan, melt butter over medium heat. 5. Stir in flour until smooth. 6. Gradually whisk in milk, salt, and pepper. 7. Bring to a boil, stirring constantly. 8. Reduce heat and simmer until thickened. 9. Stir in cheese until melted. 10. Add vegetables, stirring to coat. 11. Transfer to a baking dish. 12. Bake for 20-25 minutes until bubbly and golden.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 250 kcal | ||
| Fat 15 g | ||
| Carbohydrate 20 g | ||
| Protein 10 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 3.00 mg | ||
| Vitamin D 5.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 7 g | ||
| Sodium 300 mg | ||
| Sugar 5 g | ||
| Potassium 500 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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