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Dinner: Mexican Black Bean and Corn Tamale Pie
Grocery list: black beans, corn, whole grain cornmeal, vegetable broth, cheddar cheese, onion, bell pepper, garlic, cumin, chili powder, salt, black pepper, olive oil. The main ingredients, black beans and corn, have a low to medium GI, making this dish suitable for PCOS.
This Mexican Black Bean and Corn Tamale Pie is a PCOS-friendly meal that is not only delicious but also packed with nutrients beneficial for PCOS. The black beans and corn are high in fiber, which can help regulate blood sugar levels. The whole grain cornmeal is a good source of complex carbohydrates. The cheddar cheese adds a touch of calcium and protein. This meal is designed to be fast and easy to prepare, providing a sense of empowerment and control over your diet. Enjoy a variety of flavors while maintaining a healthy and personalized meal plan.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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1 cup black beans (cooked), 1 cup corn (cooked), 1 cup whole grain cornmeal, 2 cups vegetable broth, 1 cup shredded cheddar cheese, 1 diced onion, 1 diced bell pepper, 2 cloves garlic (minced), 1 tsp cumin, 1 tsp chili powder, 1/2 tsp salt, 1/4 tsp black pepper, 1 tbsp olive oil
Instructions
1. Preheat oven to 375F. 2. In a skillet, heat olive oil and sauté onion, bell pepper, and garlic until soft. 3. Add black beans, corn, cumin, chili powder, salt, and pepper. Cook for 5 minutes. 4. In a separate pot, bring vegetable broth to a boil. 5. Slowly whisk in cornmeal, reduce heat to low, and stir continuously until thickened. 6. Spread half of the cornmeal mixture into a baking dish. 7. Layer with the bean and corn mixture, then top with remaining cornmeal. 8. Sprinkle with cheese and bake for 20 minutes, or until cheese is bubbly and golden.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 50 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 5.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 700 mg | ||
| Sugar 5 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 10 g | ||
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