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Dinner: PCOS-Friendly Feta and Quinoa Stuffed Eggplant
Grocery list: Eggplant, Quinoa, Vegetable broth, Feta cheese, Fresh parsley, Fresh basil, Garlic, Olive oil, Salt, Pepper. This recipe is high in fiber and protein, with a low glycemic index due to the quinoa and eggplant.
This PCOS-friendly recipe is packed with nutrients that are beneficial for managing PCOS symptoms. Quinoa is a great source of protein and fiber, which can help regulate blood sugar levels. Eggplant is high in fiber and low in calories, making it a great choice for weight management. Feta cheese provides calcium and protein. The olive oil used in this recipe is a good source of monounsaturated fats, which can help reduce insulin resistance. This recipe is easy to prepare and offers a delicious way to enjoy a variety of nutritious foods.
Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 55 mins
This recipe includes superfoods such as:
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1 large eggplant (450g), 1/2 cup quinoa (85g), 1 cup vegetable broth (240ml), 1/2 cup crumbled feta cheese (75g), 1/4 cup chopped fresh parsley (15g), 1/4 cup chopped fresh basil (15g), 2 cloves garlic, minced, 1 tablespoon olive oil (15ml), Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. Cut the eggplant in half lengthwise and scoop out the center, leaving enough meat inside the skin so that it holds its shape when baked. 3. In a medium saucepan, bring the vegetable broth to a boil. Add quinoa and cook until the broth has been absorbed and the quinoa is tender, about 15 minutes. 4. Combine the cooked quinoa, feta, parsley, basil, and garlic in a bowl. Season with salt and pepper. 5. Stuff each eggplant half with the quinoa mixture. Drizzle with olive oil. 6. Bake for 25 minutes, or until the eggplant is soft and the top is slightly crispy. 7. Serve warm.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 35 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 4 mg | ||
| Calcium 150 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 6 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 5 g | ||
| Sodium 400 mg | ||
| Sugar 10 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 15 mg | ||
| Fiber 9 g | ||
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