Southwest Chicken Tamale Casserole - PCOS-Friendly Recipe
Nutrition per Serving
350
Calories
28g
Protein
30g
Carbs
12g
Fat
Grocery list: cornmeal, low-fat cheddar cheese, canned diced tomatoes, canned diced green chilies, chicken breasts, skim milk, egg, baking powder, salt, black pepper, cumin, chili powder, garlic powder. This recipe has a low Glycemic Index due to the use of cornmeal and lean protein.
Ingredients
- 1 cup (128g) cornmeal
- 1/2 cup (64g) low-fat cheddar cheese
- 1 can (14.5 oz) diced tomatoes
- 1 can (4 oz) diced green chilies
- 2 boneless skinless chicken breasts (about 1 lb or 450g)
- 1/2 cup (120ml) skim milk
- 1 egg
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp cumin
- 1/2 tsp chili powder
- 1/2 tsp garlic powder
Instructions
- Preheat oven to 400F (200C).
- In a bowl, mix cornmeal, baking powder, salt, pepper, cumin, chili powder, and garlic powder.
- In another bowl, whisk together milk and egg.
- Combine wet and dry ingredients.
- Spread mixture in a greased baking dish.
- Bake for 20 minutes.
- While the base is baking, cook chicken, then shred it.
- Mix shredded chicken, tomatoes, and chilies.
- Remove base from oven, top with chicken mixture, then sprinkle cheese on top.
- Bake for another 15 minutes or until cheese is melted.
This Southwest Chicken Tamale Casserole is a PCOS-friendly meal that is high in protein and low in fat. It uses cornmeal, which has a low Glycemic Index, helping to regulate blood sugar levels. The chicken provides lean protein, which is essential for managing PCOS. The tomatoes and chilies add a burst of flavor and are packed with vitamins A and C. This recipe is quick and easy to make, providing a sense of empowerment and control over your diet. It's a comforting, delicious meal that brings variety to your meal planning.
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