Low Carb Chili with a Kick - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Beef is a source of iron and zinc — two minerals often low in women with PCOS. Broccoli is contains indole-3-carbinol which supports healthy estrogen metabolism. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- 1 1/2 lbs Ground Beef
- 2 Cups Broccoli
- 1 Cup Beef Broth
- 1 1/2 Cans Tomato with Jalapeno
- 1/2 Can Green Chile
- 1/2 Medium Red Onion
- 3 Stems Celery
- 1 Tbsp. Grass Fed Butter
- 2 tsp. Cumin
- 2 tsp. Chili Powder
- 1 1/2 tsp. Garlic
- 1 tsp. Paprika
- 1 tsp. Onion Powder
- 1 tsp. Italian Seasoning
Instructions
- Chop your celery and red onions up to your size preference. I like to slice my onions length wise so they don’t disintegrate in the slow cooker.
- In a pan on high heat, brown your ground beef in 1 Tbsp. butter. Add salt and pepper to taste.
- Start boiling some broccoli in a separate pan.
- Once your ground beef starts sizzling, add half of your red onion.
- Continue cooking your ground beef and mix the onion in so they can also caramelize.
- In your slow cooker, put your celery, the rest of your onions, green chile, and 1 can of diced tomatoes with jalapeno.
- Add all of your spices to the mixture and leave it alone.
- Your ground beef should be ready at this point. Turn off the heat.
- Look at that, the broccoli is ready too. You don’t want it to be tender, you still want it to have a nice crisp crunch to it.
- Drain your broccoli and add it to the slow cooker.
- Add your ground beef along with all of the fat to the slow cooker.
- Mix it well, turn your slow cooker to high heat and let it cook for 20 minutes.
- After 20 minutes, add the rest of your tomatoes and jalapenos, and add 1 cup of beef broth.
- Cover and cook for an additional 3 hours.
- You can serve it now (I was hungry!), but what I recommend is to leave the top off of the slowcooker and let it reduce until the sauce is less water. It drives much more flavor into the ingredients – and, well, makes it more chili like (the top picture on post is what it looks like after reduction).
- Top it with cheese, or eat it by itself.
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 Low Carb Chili with a Kick contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- 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
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 Low Carb Chili with a Kick 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: Broccoli.
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