Tex-Mex Turkey and Bean Chili - PCOS-Friendly Recipe
This Tex-Mex Turkey and Bean Chili is a PCOS-friendly recipe with 320 calories, 35.2g protein, and 41.04g carbs per serving. Ready in 50 minutes. High in fiber (10.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup chopped onions
- 2 cloves garlic
- 1 jalapeno pepper
- 1 1/2 tbsps chili powder
- 1 1/2 tbsps unsweetened cocoa powder
- 2 tsps cumin
- 2 cans ready cut diced tomatoes
- 2 tbsp unsulfured molasses
- 2 cups pinto beans
- 1 cup water
- 16 oz lean ground turkey
- 2 slices turkey bacon
Instructions
- Heat a Dutch oven or heavy 5-quart pot over medium. Add turkey bacon; cook, stirring occasionally, until crisp, 6 to 8 minutes.
- Raise heat to high; add ground turkey. Cook, stirring and breaking up meat with a spoon, until no longer pink, 8 to 10 minutes.
- Add chopped onion, chopped garlic cloves and chopped jalapeno (remove seeds). Cook until soft, stirring often, about 5 minutes.
- Stir in chili powder, unsweetened cocoa powder and ground cumin, cook, stirring, until fragrant, about 1 minute.
- Add diced tomatoes in juice, unsulfured molasses, water, and salt; bring to a boil.
- Reduce heat and simmer 15 minutes.
- Add drained and rinsed pinto beans.
- Cook until liquid has thickened. About 20 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 Tex-Mex Turkey and Bean Chili contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- 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
- Cocoa: Contains magnesium which is often deficient in women with 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Tex-Mex Turkey and Bean 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 Tex-Mex Turkey and Bean Chili recipe is designed to be PCOS-friendly. At 320 calories per serving with 35.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 10.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 10 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 320 calories, 35.2g protein (44%), 41.04g carbs, 4.18g fat. Plus 10.2g 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 320 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 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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