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Breakfast: PCOS-Friendly Egg White Frittata Muffins with Spinach
Grocery list: Egg whites, spinach, tomatoes, onions, mozzarella cheese, salt, pepper. This recipe is low in GI, making it perfect for those with PCOS.
This recipe is packed with protein from the egg whites and fiber from the spinach, both of which are essential for managing PCOS. The low GI of this meal helps to prevent spikes in blood sugar levels, providing a sense of control and relief. The quick and easy preparation empowers you to take charge of your health without sacrificing taste or variety.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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4 egg whites (US: 4, Metric: 4), 1 cup spinach (US: 1 cup, Metric: 237 ml), 1/2 cup diced tomatoes (US: 1/2 cup, Metric: 118 ml), 1/4 cup diced onions (US: 1/4 cup, Metric: 59 ml), 1/2 cup shredded mozzarella cheese (US: 1/2 cup, Metric: 118 ml), Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. Grease a muffin tin with non-stick spray. 3. In a bowl, whisk together egg whites, spinach, tomatoes, onions, and cheese. Season with salt and pepper. 4. Pour the mixture into the muffin tin, filling each cup about 3/4 full. 5. Bake for 20-25 minutes, or until the tops are firm to the touch. 6. Allow to cool for a few minutes before removing from the tin. Serve warm.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 150 kcal | ||
| Fat 5 g | ||
| Carbohydrate 10 g | ||
| Protein 12 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 1 mg | ||
| Calcium 200 mg | ||
| Monounsaturated Fat 2 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 2 g | ||
| Sodium 200 mg | ||
| Sugar 2 g | ||
| Potassium 300 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 2 g | ||
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