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Dinner: Cheesy Broccoli and Cauliflower Rice Casserole
Grocery list: broccoli, cauliflower rice, shredded cheddar cheese, Greek yogurt, garlic powder, onion powder, salt, and pepper. This recipe has a low Glycemic Index, as it is made with cauliflower rice instead of regular rice.
This Cheesy Broccoli and Cauliflower Rice Casserole is a comforting and nutritious dish, perfect for those with PCOS. The broccoli provides fiber and vitamin C, which are essential for overall health. The cauliflower rice is a great low-carb alternative to regular rice, helping to manage blood sugar levels. The Greek yogurt and cheese add a good amount of protein and calcium. This recipe is easy to prepare and can be personalized to your taste, providing a sense of empowerment and control over your diet.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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Learn more →Ingredients
2 cups of broccoli (200g), 2 cups of cauliflower rice (200g), 1 cup of shredded cheddar cheese (100g), 1/2 cup of Greek yogurt (125g), 1/2 teaspoon of garlic powder (1g), 1/2 teaspoon of onion powder (1g), Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. Steam the broccoli and cauliflower rice until tender. 3. In a large bowl, mix the steamed vegetables, Greek yogurt, garlic powder, onion powder, and half of the shredded cheese. Season with salt and pepper. 4. Transfer the mixture to a baking dish and top with the remaining cheese. 5. Bake for 20-25 minutes, or until the cheese is bubbly and golden. 6. Let it cool for a few minutes before serving.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 18 g | ||
| Carbohydrate 25 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 300 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 8 g | ||
| Sodium 400 mg | ||
| Sugar 4 g | ||
| Potassium 500 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 6 g | ||
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