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Breakfast: Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche
Grocery list: Fresh spinach, egg whites, low-fat feta cheese, onion, garlic, olive oil, salt, and pepper. This recipe has a low Glycemic Index due to the high fiber content in spinach and the protein in egg whites.
This Hormone-Balancing Quiche is a quick and easy recipe that's perfect for those with PCOS. The high protein content from the egg whites helps to keep you full and satisfied, while the spinach provides a good source of fiber and iron. The low-fat feta cheese adds a delicious tangy flavor without adding too much fat. This recipe is also low in Glycemic Index, making it ideal for managing blood sugar levels. Eating a diet rich in low GI foods can help manage PCOS symptoms.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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Learn more →Ingredients
1 cup of fresh spinach (30g), 4 egg whites (120g), 1/2 cup of low-fat feta cheese (75g), 1/2 onion (50g), 1 clove of garlic, 1/2 teaspoon of olive oil (2.5ml), Salt and pepper to taste
Instructions
1. Preheat the oven to 350°F (175°C). 2. In a pan, heat the olive oil and sauté the onion and garlic until translucent. 3. Add the spinach and cook until wilted. 4. In a bowl, whisk the egg whites and add the cooked spinach mixture. 5. Crumble the feta cheese into the mixture and season with salt and pepper. 6. Pour the mixture into a non-stick baking dish. 7. Bake for 20 minutes or until the quiche is set and lightly browned.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 150 kcal | ||
| Fat 5 g | ||
| Carbohydrate 10 g | ||
| Protein 12 g | ||
| Omega 3 0.20 g | ||
| Chromium 10.00 mg | ||
| Zinc 1.50 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 0.50 mg | ||
| Iron 1 mg | ||
| Calcium 150 mg | ||
| Monounsaturated Fat 2 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1 g | ||
| Sodium 200 mg | ||
| Sugar 2 g | ||
| Potassium 300 mg | ||
| Vitamin A 1500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 2 g | ||
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