Two Bean Chili con Carne - PCOS-Friendly Recipe
This Two Bean Chili con Carne is a PCOS-friendly recipe with 452 calories, 39.02g protein, and 51.28g carbs per serving. Ready in 39 minutes. High in fiber (17g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps chili powder
- 2 tsps ground oregano
- 1/4 tsp cayenne pepper
- 1 tbsp extra virgin olive oil
- 4 cloves garlic
- 1 medium onion, chopped
- 1 large bell pepper, diced
- 1 tbsp tomato paste
- 8 oz tomato sauce, no salt added
- 2 cans diced tomatoes with juice, no salt added
- 15 oz black beans, drained
- 15 oz pinto beans, drained
- 1 lb extra lean ground beef
Instructions
- In a large sauce pan, heat oil over medium-high heat.
- Add beef, 1 tablespoon of chili powder, and cayenne. Cook, stirring to break up meat, about 5 minutes, or until browned. Using a slotted spoon, transfer meat to a plate.
- Add bell pepper, onion, garlic, oregano, and remaining 1 tablespoon of chili powder to the same saucepan; cook over medium heat, stirring occasionally, until onion begins to soften, about 3 minutes.
- Stir in tomato paste, then add diced tomatoes and their juices, black beans, pintos, and tomato sauce.
- Cook and simmer for 10 minutes, stirring occasionally.
- Uncover, add cooked beef, and cook over medium heat until chili thickens, about 5 minutes. Serve warm.
- Note: you'll love it with a dollop of light sour cream and fat-free cheese!
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 Two Bean Chili con Carne contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Two Bean Chili con Carne 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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Frequently Asked Questions
Yes, this Two Bean Chili con Carne recipe is designed to be PCOS-friendly. At 452 calories per serving with 39.02g of protein, it supports balanced blood sugar and hormonal health. It also provides 17g of fiber, which helps with insulin sensitivity.
This recipe takes about 39 minutes total. Prep time is 29 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 452 calories, 39.02g protein (35%), 51.28g carbs, 11.34g fat. Plus 17g 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 452 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 4 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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