Mexican Chicken Casserole with Black Beans - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup tomatoes with jalapenos, canned
- 1 cup dry short grain brown rice
- 1 oz rice cheese mozzarella style
- 1/4 tsp seasoned salt
- 12 oz black beans
- 1 lb ground chicken breast
- 1 cup cilantro
- 2 tbsps chili powder
- 1 tbsp garlic powder
- 1 tbsp black pepper
- 4 oz sweet yellow corn
- 1 cup mushrooms, sliced
- 4 oz sweet onion
- 1/2 cup zucchini & yellow squash. sliced
- 1/2 cup summer squash, sliced
Instructions
- Cook 1 cup of dry rice ahead of time (yields about 2 cups cooked). Open can of beans into colander, rinse and let drain.
- Brown chicken (or turkey) in non-stick skillet with a little cooking spray to stop from sticking.
- When browned, put in med-large mixing bowl. (You can put some of the chili powder, garlic, seasoned salt and pepper on the meat.)
- In same pan, spray with more cooking spray, add onion and cook until almost translucent, then add zucchini, mushrooms and frozen corn.
- Cook until tender. Add to bowl with meat.
- Also in bowl, add cooked rice, canned tomatoes, black beans, cilantro, and other seasonings.
- Mix well and put into casserole dish or small cake pan. Sprinkle cheese on top. Bake at 350 °F (175 °C) for 1/2 hour or until hot.
- Note: freezes well in containers or freezer bags.
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 Mexican Chicken Casserole with Black Beans 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
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- 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 Mexican Chicken Casserole with Black Beans 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, Brown Rice.
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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