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Dinner: PCOS Casserole Recipes - Spaghetti Squash and Turkey Meatball Bake
This recipe includes a grocery list of spaghetti squash, lean ground turkey, onion, garlic, bread crumbs, egg, Italian seasoning, salt, pepper, marinara sauce, mozzarella cheese, and fresh basil. The Glycemic Index (GI) of spaghetti squash is low, making it a great choice for managing blood sugar levels.
This PCOS-friendly recipe is rich in lean protein from the turkey and high in fiber from the spaghetti squash, both of which can help manage blood sugar levels. It also includes a variety of vitamins and minerals important for PCOS, such as calcium, iron, and B vitamins. The recipe is designed to be fast and easy to prepare, providing a sense of empowerment and control over your diet. Regular updates and variety in the meal plan will keep your diet interesting and enjoyable.
Prep Time: 15 mins
Cook Time: 70 mins
Total Time: 85 mins
This recipe includes superfoods such as:
Ingredients
1 medium spaghetti squash (2-3 lbs or 1-1.5 kg), 1 lb (450 g) lean ground turkey, 1/2 cup (120 ml) finely chopped onion, 2 cloves garlic, minced, 1/2 cup (120 ml) bread crumbs, 1 egg, 1 tsp (5 ml) Italian seasoning, Salt and pepper to taste, 1 cup (240 ml) marinara sauce, 1/2 cup (120 ml) shredded mozzarella cheese, Fresh basil for garnish
Instructions
1. Preheat oven to 400F (200C). Cut spaghetti squash in half lengthwise and scoop out seeds. Place cut side down on baking sheet and roast for 40 minutes. 2. While squash is roasting, combine turkey, onion, garlic, bread crumbs, egg, Italian seasoning, salt, and pepper in a bowl. Form into meatballs and place on a baking sheet. Bake for 20 minutes. 3. Once squash is done, use a fork to scrape out the flesh into spaghetti-like strands. Place in a casserole dish. 4. Top squash with marinara sauce, meatballs, and cheese. Bake for 10-15 minutes until cheese is melted. 5. Garnish with fresh basil before serving.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 12 g | ||
| Carbohydrate 25 g | ||
| Protein 30 g | ||
| Omega 3 0.30 g | ||
| Chromium 35.00 mg | ||
| Zinc 5.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 500 mg | ||
| Sugar 7 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 6 g | ||
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