Two Bean Chili con Carne - PCOS-Friendly Recipe
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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