Red Kidney Beef Chili - PCOS-Friendly Recipe
This Red Kidney Beef Chili is a PCOS-friendly recipe with 203 calories, 11.68g protein, and 26.67g carbs per serving. Ready in 34 minutes. High in fiber (9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 tbsp extra virgin olive oil
- 3/4 cup no salt added diced tomatoes
- 1 tbsp chili powder
- 1 tbsp cumin
- 1 tsp leaves oregano
- 1 dash freshly ground black pepper
- 1/4 tsp salt
- 1 cup chicken stock
- 3 cloves garlic, chopped
- 1 medium onion, chopped
- 15 oz light red kidney beans
- 15 oz dark red kidney beans
- 4 oz hamburger patty (80/20)
Instructions
- Heat olive oil over medium heat in a 2 quart sauce pan.
- Add chopped onion and garlic. Cook for 5 minutes, until almost transparent.
- Add your choice of meat/hamburger patty, and cook until browned.
- Add in chili powder, cumin, oregano, salt and pepper. Cook for another 5 minutes.
- Add tomatoes, rinsed beans and chicken stock. Stir well and bring to a gentle simmer.
- Cook for 20-25 minutes, until thickened and fragrant.
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 Red Kidney Beef Chili 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
- Onion: Support cardiovascular health and blood sugar regulation
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 Red Kidney Beef Chili 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 Red Kidney Beef Chili recipe is designed to be PCOS-friendly. At 203 calories per serving with 11.68g of protein, it supports balanced blood sugar and hormonal health. It also provides 9g of fiber, which helps with insulin sensitivity.
This recipe takes about 34 minutes total. Prep time is 29 minutes and cook time is 5 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 203 calories, 11.68g protein (23%), 26.67g carbs, 6.12g fat. Plus 9g 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 6 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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