Black Bean Croquettes with Cornmeal - PCOS-Friendly Recipe
This Black Bean Croquettes with Cornmeal is a PCOS-friendly recipe with 322 calories, 10.6g protein, and 35.58g carbs per serving. Ready in 25 minutes. High in fiber (9.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps fat free sour cream
- 1/4 cup cilantro, chopped
- 1 large egg
- 4 tbsps corn oil
- 1/4 cup salsa
- 2 cups black beans
- 1/2 cup chopped onion minced
- 1/2 cup cornmeal
Instructions
- Mash beans but don't puree so as to have a few bean chunks for texture. Use a little bean liquid or water if beans are too dry to mash.
- Combine the beans, onion, cilantro, egg and sprinkle with salt and pepper.
- Add cornmeal by the tablespoon until its made a batter that is barely stiff enough to handle. (You should be able to shape it with your hands without it sticking, but it should be quite fragile or the cakes will be dry.)
- Add corn oil to a large, deep skillet and turn flame on medium. Shape the bean mixture into patties 2 to 3 inches across or into 1 ½ x 3 inch logs.
- When the oil is hot, place them in the skillet. Don't crowd them; you may have to work in batches.
- Cook the croquettes until nicely browned on all sides, adjusting the heat so they brown evenly without burning before turning, 7 or 8 minutes total. Keep warm in the oven or under aluminum foil until ready to serve, or serve at room temperature.
- Garnish with salsa, fat-free sour cream and fresh cilantro sprigs, if desired. Brown rice with roasted or fresh corn make a nice accompaniment.
- Note: as variations, you may add any of the following alone or together for extra zing in the batter: a dash of cumin, minced jalapeno, fresh chile, hot sauce or fresh squeezed lemon juice.
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 Black Bean Croquettes with Cornmeal contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Black bean: Support blood sugar control and provide sustained energy
- 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). 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 Black Bean Croquettes with Cornmeal 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 Black Bean Croquettes with Cornmeal recipe is designed to be PCOS-friendly. At 322 calories per serving with 10.6g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 5 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 322 calories, 10.6g protein (13%), 35.58g carbs, 15.78g fat. Plus 9.8g 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 Dinner. At 322 calories, it fits within typical PCOS meal plan targets for Dinner. 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 4 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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