Eggplant Lasagna Roulades - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Nonstick cooking spray
- 1 (2-lb) eggplant
- 1 cup water
- 2 cups fat-free ricotta cheese
- 2 egg whites
- 2 cloves garlic, minced
- 1 Tbsp dried Italian seasoning
- 1 (24.5-oz) jar light in sodium marinara sauce
- 2 Tbsp shredded Parmesan cheese
Instructions
- Preheat oven to 375° F. Coat an 8x11-inch glass baking dish with cooking spray. Set aside.
- Peel eggplant and slice lengthwise into 10 slices. Lay in a microwave-safe dish and add 1 cup of water. Microwave the eggplant for 7 minutes. Remove the eggplant from the pan and set aside to cool.
- In a small mixing bowl, mix together the ricotta cheese, egg whites, garlic and dried Italian seasoning.
- Pour 1 cup of the marinara sauce into the prepared baking dish. Spread to coat the bottom.
- Spoon a scant 1/4 cup of ricotta filling onto one end of an eggplant slice. Roll gently to make a roulade. Place the roulade seam side down in the pan. Repeat for remaining 9 slices of eggplant.
- Pour remaining marinara sauce over the top of the eggplant and spread to coat.
- Sprinkle the shredded Parmesan cheese over the top and bake for 30 minutes.
- Chef Tip: Sodium varies widely in prepared sauces. Shop for jarred marinara sauce that contains less than 300 milligrams of sodium per half cup.
- Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 2 Lean Protein
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Eggplant Lasagna Roulades contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Eggplant Lasagna Roulades can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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