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Dinner: Easy Black Bean and Rice Bowl
Grocery list: canned black beans, brown rice, red bell pepper, green bell pepper, onion, garlic, olive oil, cumin, paprika, salt, pepper, cilantro. The brown rice has a low GI, making it a good choice for those with PCOS.
This Easy Black Bean and Rice Bowl is a perfect meal for those with PCOS. It's packed with fiber and protein, which can help regulate blood sugar levels. The brown rice has a low GI, which is beneficial for those with PCOS. The black beans are a great source of iron and magnesium, which are important for hormone regulation. This meal is also vegan and vegetarian-friendly, offering a variety of nutrients without the need for animal products.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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1 cup of black beans (canned, drained), 1 cup of brown rice (cooked), 1 red bell pepper (chopped), 1 green bell pepper (chopped), 1 medium onion (chopped), 2 cloves of garlic (minced), 1 tablespoon of olive oil, 1 teaspoon of cumin, 1 teaspoon of paprika, Salt and pepper to taste, Fresh cilantro for garnish
Instructions
1. Heat the olive oil in a pan over medium heat. 2. Add the onion, red bell pepper, and green bell pepper to the pan and sauté until softened. 3. Add the garlic, cumin, and paprika to the pan and stir well. 4. Add the black beans to the pan and stir to combine. 5. Season with salt and pepper to taste. 6. Serve the black bean mixture over the cooked brown rice. 7. Garnish with fresh cilantro before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 10 g | ||
| Carbohydrate 70 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 4.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 4 mg | ||
| Calcium 50 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 1.5 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 15 g | ||
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