Chicken Enchilada Soup - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- 3 tbsp. Olive Oil
- 3 stalks Celery, diced
- 1 medium Red Bell Pepper, diced
- 2 tsp. Garlic, minced
- 4 cups Chicken Broth
- 1 cup Diced Tomatoes
- 8 oz. Cream Cheese
- 6 oz. Chicken, shredded
- 2 tsp. Cumin
- 1 tsp. Oregano
- 1 tsp. Chili Powder
- 1/2 tsp. Cayenne Pepper
- 1/2 cup Cilantro, chopped
- 1/2 medium Lime, juiced
- Salt and Pepper to Taste
Instructions
- Dice 3 stalks of celery (cut the tips off of each end) and 1 medium red bell pepper. Mince the 2 tsp. of garlic (about 2 cloves) and get your cilantro out.
- In a pot, heat 3 tbsp. olive oil over medium high heat.
- Once the oil is hot, add celery, pepper, and garlic. Let this cook until the celery softens. Add salt and pepper to taste.
- Once celery is cooked, add 1 cup Diced Tomatoes and stir well. Let this cook for about 2-3 minutes.
- Add spices and additional salt and pepper if needed. Stir this up and leave for a 1-2 minutes.
- In the mean time, chop up the cilantro (make sure you cut the stems off). You’ll need about 1/2 cup in total.
- Add 4 cups chicken broth and cilantro to the pan. Stir everything together.
- Bring the soup up to a boil and then reduce heat to low. Let this simmer for 20 minutes.
- Measure out the cream cheese and add it to the pan. Stir in well and bring to a boil again. Once boiling, turn to low and simmer for 20-25 minutes.
- Shred the chicken with a fork. You can either cook this fresh as you’re making the soup or you can use leftover rotisserie chicken like I did.
- Once simmered, add chicken to the pan and squeeze the lime juice over the top. Stir together until everything is mixed.
- Serve up with extra limes and sour cream! You can additionally garnish with shredded cheese, extra bell pepper, or fresh cilantro.
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 Chicken Enchilada Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 Chicken Enchilada Soup 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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