Cheesy Enchiladas - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 12 oz light shredded mozzarella cheese
- 1/2 medium onion
- 1 tsp chili powder
- 1 tsp oregano
- 2 tsps ground cumin
- 1 tsp salt
- 1 cup pizza sauce
- 2 cups shredded cheddar cheese
- 2 cups shredded monterey jack cheese
- 3 large eggs
- 1/4 tsp black pepper
- 4 tbsps olive oil
- 16 oz cauliflower
- 2 cloves garlic
Instructions
- Enchiladas: mix cauliflower, eggs and mozzarella cheese. On 2 greased cookie sheets, drop dough by scant 1/3 cup, to form 12 6” rounds. Bake one pan at a time for 12-14 minutes or until edges have browned slightly and crust has slightly golden hue. Let cool on pan. Once shells have cooled, carefully loosen them from the pan and let set.
- Preheat oven to 350 °F (175 °C).
- Enchilada sauce: cook and stir onion, garlic and chili powder in oil in a pan on the stove over medium heat, until onion is tender, about 5 minutes. Add oregano, cumin, salt, pepper and tomato sauce. Stir until sauce is heated. Mix cheeses in separate bowl.
- Take each shell and dip into heated enchilada sauce and then place golden-side up into an ungreased 9X13” casserole pan. Add 1/4 cup cheese in each shell. Roll and place seam-side down in pan until all shells have been used. Top with remaining enchilada sauce and cheese. Bake for 20 minutes, or until cheese is bubbly and golden.
- Pour remaining tomato mixture over enchiladas, and top with the rest of the cheese. Bake uncovered for 20 minutes, or until cheese is melted.
- Optional: top with shredded lettuce, olives and chopped, fresh tomato.
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 Cheesy Enchiladas contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cauliflower: Contains compounds that help balance estrogen levels
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 Cheesy Enchiladas 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Eggs.
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