Chili Meatballs in Black Bean and Tomato Sauce - PCOS-Friendly Recipe
This Chili Meatballs in Black Bean and Tomato Sauce is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 ounce dried ancho or other large dried red chiles
- 1/2 cup boiling water
- 1 cup fresh white breadcrumbs
- 1/3 cup milk
- 1 pound ground beef
- 1 egg
- 2 cloves garlic, crushed
- 1/2 cup cilantro leaves, finely chopped
- 2 teaspoons ground coriander seeds
- Sea salt and cracked black pepper
- 1/4 cup extra-virgin olive oil
- 1 yellow onion, finely chopped
- 2 cloves garlic, crushed
- 2 tablespoons tomato paste
- 1 tablespoon brown sugar
- 1 tablespoon malt vinegar
- 1/2 cup beef stock
- 2 (14-ounce) cans chopped tomatoes
- 2 (14-ounce) cans black beans, drained and rinsed
- 1 tablespoon smoked paprika
- 2 (3 1/2-ounce) dried chorizos, skin removed and roughly chopped
- Steamed rice and sour cream, to serve
Instructions
- Preheat oven to 400 °F. Place the ancho chiles and boiling water in a bowl and allow to stand for 10 –15 minutes or until soft. Drain and roughly chop the chiles, reserving the liquid. Set aside.
- Place the breadcrumbs and milk in a large bowl and mix well to combine. Set aside for 5 minutes or until the milk is absorbed. Add the beef, egg, garlic, cilantro, coriander seeds, salt and pepper and mix well to combine. Using wet hands, roll tablespoon-portions of the mixture into balls.
- Heat 1 tablespoon of the oil in a large, shallow, heavy-based ovenproof saucepan over medium heat. Cook the meatballs in batches, turning frequently, for 5 –7 minutes or until browned. Remove the meatballs from the pan and set aside. Add 1 tablespoon of the oil, onion and extra garlic to the pan and cook for 5 –7 minutes or until lightly golden. Add the tomato paste, sugar and vinegar and cook for 1 minute. Add the beef stock, tomatoes, beans, reserved chopped chile, reserved soaking liquid, paprika, salt and pepper. Bring to a boil, return the meatballs to the pan and transfer to the oven. Bake for 15 –20 minutes or until the sauce is reduced and the meatballs are cooked through.
- Place the chorizo in a food processor and process until finely chopped. Heat the remaining oil in a medium non-stick frying pan over high heat. Add the chorizo and cook, stirring frequently, for 5 –6 minutes or until golden and crispy. Serve the meatballs with steamed rice and top with the crispy chorizo and sour cream.
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Frequently Asked Questions
Yes, this Chili Meatballs in Black Bean and Tomato Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly 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.
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