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Dinner: PCOS-Friendly Swiss and Asparagus Stuffed Beef Roulades
Grocery list: beef, asparagus, Swiss cheese, olive oil, garlic, beef broth, parsley. This recipe has a low GI, which is beneficial for managing PCOS.
This PCOS-friendly recipe is rich in protein and low in carbs, which can help manage insulin levels. The asparagus provides fiber and vitamin C, while the Swiss cheese adds calcium. The beef is a good source of iron and B vitamins. All these nutrients are important for managing PCOS. Plus, this recipe is easy to make and customizable, offering a sense of control and empowerment.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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4 thin slices of beef (about 1 lb or 450g), 8 asparagus spears, 4 slices of Swiss cheese, 2 tbsp of olive oil, salt and pepper to taste, 2 cloves of garlic, minced, 1 cup of beef broth (240 ml), 1 tbsp of chopped fresh parsley
Instructions
1. Preheat your oven to 375F (190C). 2. Lay out the beef slices and season with salt and pepper. 3. Place a slice of Swiss cheese on each beef slice. 4. Trim the asparagus spears to fit the width of the beef slices and place two on each. 5. Roll up the beef slices and secure with toothpicks. 6. Heat the olive oil in a skillet over medium heat. 7. Add the beef rolls and brown on all sides. 8. Add the garlic and cook for another minute. 9. Add the beef broth and bring to a simmer. 10. Transfer the skillet to the oven and bake for 15 minutes. 11. Sprinkle with parsley before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 375 kcal | ||
| Fat 20 g | ||
| Carbohydrate 10 g | ||
| Protein 35 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 75 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 8 g | ||
| Sodium 500 mg | ||
| Sugar 2 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 2 g | ||
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