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Breakfast: Spinach and Mushroom Egg White Frittata
This recipe requires egg whites, spinach, and mushrooms, along with olive oil, salt, and pepper. The Glycemic Index (GI) for these ingredients is low, making it suitable for those with PCOS.
This Spinach and Mushroom Egg White Frittata is a PCOS-friendly recipe that's high in protein and low in carbs. The egg whites provide a great source of lean protein, while the spinach and mushrooms offer a variety of vitamins and minerals. The low GI of these ingredients helps to regulate blood sugar levels, which is crucial for managing PCOS. This recipe is also quick and easy to prepare, making it perfect for those busy mornings.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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Learn more →Ingredients
4 egg whites (US), 120g egg whites (Metric), 1 cup spinach (US), 30g spinach (Metric), 1 cup sliced mushrooms (US), 70g sliced mushrooms (Metric), 1 tbsp olive oil (US), 15ml olive oil (Metric), Salt and pepper to taste
Instructions
1. Preheat oven to 375F (190C). 2. Heat olive oil in a non-stick oven-safe pan over medium heat. 3. Add mushrooms and cook until browned. 4. Add spinach and cook until wilted. 5. In a bowl, whisk egg whites, salt, and pepper. 6. Pour egg mixture over vegetables in the pan. 7. Transfer pan to oven and bake for 15-20 minutes or until eggs are set. 8. Let cool for a few minutes before serving.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 150 kcal | ||
| Fat 5 g | ||
| Carbohydrate 7 g | ||
| Protein 18 g | ||
| Omega 3 0.20 g | ||
| Chromium 15.00 mg | ||
| Zinc 1.00 mg | ||
| Magnesium 30.00 mg | ||
| B Vitamins 0.50 mg | ||
| Iron 1 mg | ||
| Calcium 30 mg | ||
| Monounsaturated Fat 2 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1 g | ||
| Sodium 200 mg | ||
| Sugar 2 g | ||
| Potassium 300 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 2 g | ||
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