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Dinner: PCOS Friendly Veggie Burgers - Beet and Black Bean Burgers with Avocado Mayo
Grocery list: medium beet, can of black beans, quinoa, small red onion, garlic, flaxseed meal, breadcrumbs, olive oil, salt, pepper, whole grain burger buns, ripe avocado, lemon. The ingredients used in this recipe have a low to medium Glycemic Index (GI), making it suitable for those with PCOS.
This PCOS-friendly recipe is packed with nutrients beneficial for managing PCOS symptoms. Beets are high in fiber and have a low GI, helping to control blood sugar levels. Black beans are a great source of protein and fiber, while quinoa provides essential amino acids. The avocado mayo adds a dose of healthy fats. This recipe is not only delicious but also helps you feel empowered and in control of your diet.
Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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1 medium beet (roasted), 1 can black beans (drained and rinsed), 1/2 cup quinoa (cooked), 1/2 small red onion (diced), 2 cloves garlic (minced), 2 tablespoons flaxseed meal, 1/2 cup breadcrumbs, 1 tablespoon olive oil, Salt and pepper to taste, 2 whole grain burger buns, For Avocado Mayo: 1 ripe avocado, 1 tablespoon lemon juice, 1/4 teaspoon salt
Instructions
1. Preheat oven to 375°F (190°C). Wrap beet in foil and roast until tender. Let cool, then peel and grate. 2. In a large bowl, mash black beans with a fork until mostly pureed but still some chunky pieces remain. Add grated beet, quinoa, onion, garlic, flaxseed meal, breadcrumbs, olive oil, salt, and pepper. Stir to combine. 3. Shape mixture into patties and place on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until burgers are crispy on the outside. 4. While burgers are cooking, make avocado mayo by mashing avocado with lemon juice and salt. 5. Serve burgers on whole grain buns with a generous spread of avocado mayo.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 45 g | ||
| Protein 12 g | ||
| Omega 3 1.00 g | ||
| Chromium 20.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 70 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 8 g | ||
| Potassium 600 mg | ||
| Vitamin A 150 mcg | ||
| Vitamin C 15 mg | ||
| Fiber 10 g | ||
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