PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
Do you need a 10-minute, healthy dinner? Then this recipe is a great choice - and it's easy on the budget! If you don't need these to be gluten-free, make these quesadillas with whole-wheat tortillas.
This recipe includes superfoods such as:
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
1 tablespoon olive oil
2 cups white mushrooms, diced
4 cups fresh baby spinach
1 clove garlic, minced
Cooking spray
½ cup reduced-fat, mozzarella cheese, shredded
½ cup fat free shredded mozzarella cheese
4 gluten-free whole-grain tortillas (such as LaTortilla factory gluten-free wraps)
Heat the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
Spray the pan with cooking spray. Place 1 tortilla in the pan and spread ¼ of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread ¼ cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
Repeat procedure for remaining 3 quesadillas.
MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Recipe Cost: $7.25
Serving Size: 4
Amount Per ONE Serving | ||
---|---|---|
Calories 290 kcal | ||
Fat 11 g | ||
Carbohydrate 35 g | ||
Protein 13 g | ||
Cholesterol 10 mg | ||
Saturated Fat 2.3 g | ||
Sodium 610 mg | ||
Sugar 1 g | ||
Fiber 5 g |
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