Mediterranean Diet Adaptations for PCOS Management
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Dinner: Cheesy Cauliflower and Spinach Stuffed Shells for PCOS
Grocery list: jumbo pasta shells, medium cauliflower, spinach, ricotta cheese, mozzarella cheese, Parmesan cheese, garlic, salt, black pepper, marinara sauce. Low GI ingredients: cauliflower, spinach, ricotta cheese.
This PCOS-friendly recipe is a great source of calcium, which is essential for bone health, and fiber, which helps control blood sugar levels. The cauliflower and spinach are low GI foods, making this meal a good choice for managing PCOS symptoms. The cheeses provide a comforting, creamy texture and flavor, making this dish a satisfying and nutritious dinner option.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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12 jumbo pasta shells (US: 3 oz, Metric: 85g), 1 medium cauliflower (US: 1 lb, Metric: 450g), 2 cups of spinach (US: 2 oz, Metric: 60g), 1 cup of ricotta cheese (US: 8 oz, Metric: 225g), 1/2 cup of shredded mozzarella cheese (US: 2 oz, Metric: 60g), 1/4 cup of grated Parmesan cheese (US: 1 oz, Metric: 30g), 1 garlic clove, minced, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, 1 cup of marinara sauce (US: 8 oz, Metric: 225g)
Instructions
1. Preheat your oven to 375°F (190°C). Cook the pasta shells according to package instructions. 2. Steam the cauliflower until tender. 3. In a large bowl, mix the steamed cauliflower, spinach, ricotta, half of the mozzarella, Parmesan, garlic, salt, and pepper. 4. Stuff each shell with the mixture and place in a baking dish. 5. Pour the marinara sauce over the shells and sprinkle with the remaining mozzarella. 6. Bake for 25 minutes or until the cheese is bubbly and golden.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 12 g | ||
| Carbohydrate 40 g | ||
| Protein 18 g | ||
| Omega 3 0.20 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 0.60 mg | ||
| Iron 2 mg | ||
| Calcium 350 mg | ||
| Cholesterol 35 mg | ||
| Monounsaturated Fat 4 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 5 g | ||
| Sodium 800 mg | ||
| Sugar 6 g | ||
| Potassium 600 mg | ||
| Vitamin A 800 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 6 g | ||
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