Anyway you need a strong output buffer stage to reduce your output resisitance a lot.
I think you may need 3 stages: one input stage, one amplification stage and one output buffer stage.
The classic solution is to put a resistor in series with your load capacitor. Then at high frequencies the opamp load looks like a resistor. For example iof you place a 1kohm in series with your 10uf load the result at high frequencies will look like you are driving a 1kohm load. Of course it will take time to charge up the output.
I think folded cascode is very difficult to control Rout. We can use normal two-stage with high W/L in differential pair and choose suitable bias current.