Spicy Chicken & Black Bean Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups diced tomatoes and green chilies
- 1 tsp red pepper flakes
- 1 lb boneless skinless chicken breasts
- 2 tbsps olive oil
- 60 oz black beans
- 1 tbsp cumin
- 14 1/2 oz chicken stock
- 12 oz canned corn
- 5 cloves garlic
- 1 medium onion
- 1 tbsp cocoa
Instructions
- Chop onion and garlic. Add 1 tbsp oil to non-stick stock pot and saute onions and garlic stirring frequently until onions are soft but not brown, about 5 minutes.
- Place onions and garlic mixture into food processor. Add 1/4 to 1/2 of the chicken stock, cumin, cocoa and red pepper flakes. Cover and blend on high until smooth, about 30 seconds.
- Saute chicken in stock pot with 1 tbsp oil until chicken is cooked.
- Pour mixture from food processor back into stock pot.
- Place 15 oz beans and 1/4 to 1/2 of chicken stock in food processor. Cover and blend on high until smooth about 30 seconds. Pour mixture into stock pot.
- Add remaining chicken stock, beans, corn and tomatoes to stock pot, do not blend.
- Bring to a boil, lower heat to medium and simmer covered for 30 minutes.
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 Spicy Chicken & Black Bean 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 Spicy Chicken & Black Bean 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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