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Dinner: PCOS Friendly Lasagna - Air Fryer Eggplant Lasagna Stacks
This recipe is a great low-carb alternative to traditional lasagna. It's packed with protein and fiber, and it's low in sodium. The eggplant is a good source of fiber, which can help regulate blood sugar levels. The marinara sauce is low in sodium, which can help manage blood pressure. The ricotta, mozzarella, and Parmesan cheeses provide a good source of protein and calcium. The fresh basil adds a burst of flavor without adding any extra calories or fat. Grocery list: eggplant, marinara sauce, ricotta cheese, mozzarella cheese, Parmesan cheese, fresh basil, salt, black pepper.
This PCOS-friendly recipe is designed to help manage your symptoms and improve your health. The eggplant is a low-GI food, which can help regulate blood sugar levels and prevent insulin resistance. The high protein content from the cheeses can help keep you feeling full and satisfied. The fiber from the eggplant and marinara sauce can help improve digestion and regulate hormones. The calcium and vitamin D in the cheeses can help improve bone health. The iron in the eggplant can help prevent anemia, a common issue in women with PCOS.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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1 large eggplant (sliced into 1/2 inch rounds), 1 cup marinara sauce (low-sodium), 1 cup ricotta cheese (low-fat), 1/2 cup shredded mozzarella cheese, 1/4 cup grated Parmesan cheese, 1/4 cup fresh basil (chopped), 1/4 teaspoon salt, 1/4 teaspoon black pepper
Instructions
1. Preheat your air fryer to 375°F (190°C). 2. Arrange eggplant slices in the air fryer basket in a single layer. Cook for 10 minutes, flipping halfway through. 3. Spread a spoonful of marinara sauce on each eggplant slice. Top with a spoonful of ricotta, then sprinkle with mozzarella and Parmesan. 4. Cook for another 5 minutes, or until cheese is melted and bubbly. 5. Sprinkle with fresh basil before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 10.00 mg | ||
| Vitamin D 200.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 300 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 5 g | ||
| Sodium 300 mg | ||
| Sugar 10 g | ||
| Potassium 700 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 15 mg | ||
| Fiber 10 g | ||
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