Nutrition per serving: 143 kcal, 11g Fats, 5g Carbs, 7g Protein

PCOS FRIENDLY CARAMELIZED ONION & MUSHROOM PASTRY

Recipe by PCOS Meal PrepCourse: Dessert

Servings

24

servings

Prep time

15

minutes

Cooking time

55

minutes

Calories

143

kcal

Ingredients

  • 1 tbsp. olive oil

  • 1 large onion, thinly sliced

  • 1 tbsp. unsalted butter

  • 16 oz. (450g) white mushrooms, thinly sliced

  • 2 clove garlic, chopped

  • 1 tsp. dried thyme

  • ¼ cup (60ml) white wine

  • 2 sheets gluten free puff pastry

  • 1 cup (340g) grated cheese

  • 1 egg + 1 tablespoon water, for the egg wash

  • a handful of parsley, chopped

Directions

  • Preheat oven to 400F (200C) and line two baking trays with parchment paper.
  • Heat the olive oil in a large pan over medium-low heat and add the onions. Cook, stirring until they begin to caramelize, this can take about 20 minutes.
  • Add the butter to the pan. Next, add the mushrooms and sauté, stirring occasionally, until soft and the liquid evaporates, for around 15 minutes.
  • Add the garlic and thyme, cook until fragrant for 1 minute. Season to taste with salt and pepper. Add the wine, and cook until all of the liquid has evaporated, then remove from the heat.
  • Unfold the thawed sheets of puff pastry and cut out circles from the dough, placing them on the baking sheets. Using a very sharp knife, make four small scores around the perimeter of the dough, about ¼ to ½-inch from the edge.
  • Top pastry with a teaspoon of the onion and mushroom mix, keeping the filling within the marks. Lastly, top with grated cheese.
  • Make the egg wash by whisking the egg and water together. Brush the edges of the dough with the egg wash. Bake until the pastry is golden brown, about 15 to 20 minutes. Garnish with chopped parsley.

Nutrition Facts

24 servings per container


Calories143

  • Amount Per Serving% Daily Value *
  • Total Fat
    11g
    17%

    • Amount Per Serving% Daily Value *
    • Total Carbohydrate
      5g
      2%

      • Protein
        7g
        15%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.