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Dinner: PCOS Friendly Comfort Food - Cauliflower Shepherd's Pie
Grocery List: Cauliflower, Olive Oil, Onion, Carrots, Garlic, Green Peas, Lentils, Vegetable Broth, Thyme, Rosemary, Salt, Pepper. Low GI ingredients: Cauliflower, Lentils.
This Cauliflower Shepherd's Pie is a comforting and hearty dish, perfect for those with PCOS. The cauliflower and lentils are low GI, helping to control blood sugar levels. The high fiber content aids in digestion and the protein helps keep you full. The variety of vitamins and minerals, such as iron, calcium, and vitamin C, contribute to overall health and wellbeing.
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 60 mins
This recipe includes superfoods such as:
Ingredients
1 large head cauliflower (2 lbs/900g), 2 tbsp olive oil (30ml), 1 onion (150g), 2 carrots (200g), 2 cloves garlic, 1 cup green peas (160g), 1 cup lentils (200g), 2 cups vegetable broth (480ml), 1 tsp thyme, 1 tsp rosemary, Salt and pepper to taste
Instructions
1. Preheat oven to 400F (200C). 2. Cut the cauliflower into florets and steam until tender. 3. Mash the cauliflower with a fork and set aside. 4. Heat the olive oil in a pan, add the onion and carrots, cook until softened. 5. Add the garlic, peas, lentils, vegetable broth, thyme, rosemary, salt, and pepper. Simmer until the lentils are cooked. 6. Transfer the lentil mixture to a baking dish, top with the mashed cauliflower. 7. Bake for 20-25 minutes until the top is golden. 8. Serve warm.
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Nutrition Facts
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 8.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 6 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 10 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 15 g | ||
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