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Breakfast: High-Protein Spinach and Goat Cheese Frittata
Grocery list: 6 large eggs, fresh spinach, goat cheese, onion, garlic, olive oil, salt, and pepper. This recipe has a low GI, making it suitable for those with PCOS.
This High-Protein Spinach and Goat Cheese Frittata is a PCOS-friendly recipe that is quick and easy to prepare, offering a sense of control and optimism for those managing their PCOS through diet. The recipe is high in protein and healthy fats from the eggs and goat cheese, which can help to regulate blood sugar levels and promote satiety. The spinach provides a good source of iron and vitamin A, important nutrients for those with PCOS. The recipe also has a low GI, which can help to prevent spikes in blood sugar levels.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
Ingredients
6 large eggs (US), 300g (metric), 1 cup fresh spinach (US), 30g (metric), 1/2 cup goat cheese (US), 60g (metric), 1/2 onion (US), 75g (metric), 2 cloves garlic (US), 6g (metric), 1 tbsp olive oil (US), 15ml (metric), Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. In a medium oven-safe skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until soft. 3. Add the spinach and cook until wilted. 4. In a bowl, whisk the eggs and season with salt and pepper. Pour the eggs over the spinach mixture in the skillet. 5. Sprinkle the goat cheese on top. 6. Transfer the skillet to the oven and bake for 20-25 minutes, or until the eggs are set. 7. Let the frittata cool for a few minutes before slicing and serving.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 22 g | ||
| Carbohydrate 8 g | ||
| Protein 28 g | ||
| Omega 3 0.30 g | ||
| Chromium 25.00 mg | ||
| Zinc 2.00 mg | ||
| Vitamin D 80.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 3 mg | ||
| Calcium 150 mg | ||
| Cholesterol 370 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 8 g | ||
| Sodium 400 mg | ||
| Sugar 2 g | ||
| Potassium 350 mg | ||
| Vitamin A 1500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 2 g | ||
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