Mediterranean Diet Adaptations for PCOS Management
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Dinner: Beef with Chili and Vegetables
One skillet dinner of lean ground beef with colorful low glycemic veggies and chili provides taste without all the fat and carbs.
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
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1/4 cup roasted chile salsa
2 tsp olive oil
1/2 bunch cilantro
2 large whole tomatoes
8 stalks medium celery
1 medium onion
2 small red peppers
1 large yellow pepper
16 oz lean ground beef
Instructions
1. Place the ground beef to brown in a large skillet on low to medium heat. Stir occasionally to break up and prevent burning.
2. Season to taste with your favorite seasoning such as season-all, adobo, or hickory salt and pepper.
3. While the meat is browning, cut up or chop vegetables into small bite size peices and set aside, except for the onion, in a large bowl.
4. Once the meat is browned, remove from the skillet, drain if necessary (although there should be minimal grease with the extra lean beef) and then place the chopped onion to sauté with a touch of olive oil on low heat.
5. Once tender, add garlic, pepper, and a few tablespoons of roasted chile and turn it up to medium heat to get everything sizzling. Then add in the rest of the vegetables, stir, cover and turn down to low and allow to simmer for about 5-10 minutes.
6. Finally, add the browned ground meat back into the skillet, stir, cover and cook on low for an additional 10-20 minutes, depending on how tender you like your celery.
7. Uncover, stir and enjoy!
8. Note: by itself, it's a wonderful healthy way to eat a lot of vegetables with your beef, thereby improving the glycemic load of your meal. It could also be served over rice or pasta if your diet allows the extra carbs. As a variation, substitute black or kidney beans for the meat or add beans to the recipe to take the anti-oxidant levels up a notch.
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Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 162 kcal | ||
| Fat 5.64 g | ||
| Carbohydrate 10.24 g | ||
| Protein 17.79 g | ||
| Iron 83 mg | ||
| Calcium 29 mg | ||
| Cholesterol 46 mg | ||
| Monounsaturated Fat 1.68 g | ||
| Polyunsaturated Fat 0.37 g | ||
| Saturated Fat 2.01 g | ||
| Trans Fat 0.26 | ||
| Sodium 127 mg | ||
| Sugar 4.8 g | ||
| Potassium 729 mg | ||
| Vitamin A 145 mcg | ||
| Vitamin C 1178 mg | ||
| Fiber 2.9 g | ||
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