Four Bean Chicken Chili Soup - PCOS-Friendly Recipe
This Four Bean Chicken Chili Soup is a PCOS-friendly recipe with 203 calories, 14.84g protein, and 32.05g carbs per serving. Ready in 44 minutes. High in fiber (7.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 tbsps olive oil
- 2 breasts, bone and skin removed chicken breasts
- 2 cups chicken broth
- 3 cloves garlic
- 1 cup chopped onion
- 2 medium whole tomatoes, chopped
- 4 chipotle chilies in adobo sauce
- 32 oz black beans
- 15 1/2 oz cannellini beans
- 15 1/2 oz small white beans
- 15 1/2 oz black eye peas
Instructions
- Chop onions. Mince garlic. Sauté in olive oil.
- Slice and dice whole fresh tomatoes. Add to onions and garlic.
- Remove 3-4 chipotle peppers from can. Chop fine. Add to onion, garlic and tomato mixture. Continue to sauté until onions are translucent.
- Cut two large boneless, skinless chicken breast into small diced pieces. Add to onion, garlic and tomato mixture.
- Sauté chicken along with other mixture until chicken is just about done.
- Add all the beans to a large soup pot, crockpot or pressure cooker (depending on how you prefer). Add all other ingredients, chicken, onion, garlic, tomatoes, peppers to the pot. Stir in two cups of canned chicken broth.
- Follow your normal routine of making chili or soup depending on the type of method you are using.
- When serving, garnish with sour cream and 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 Four Bean Chicken Chili Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Black bean: Support blood sugar control and provide sustained energy
- 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
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 Four Bean Chicken Chili 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Four Bean Chicken Chili Soup recipe is designed to be PCOS-friendly. At 203 calories per serving with 14.84g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 44 minutes total. Prep time is 34 minutes and cook time is 10 minutes. It makes 32 servings, so you can meal prep for multiple days.
Per serving: 203 calories, 14.84g protein (29%), 32.05g carbs, 2.22g fat. Plus 7.8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Soup. At 203 calories, it fits within typical PCOS meal plan targets for Soup. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 32 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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