Chicken and Bean Cassoulet - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Nonstick cooking spray
- 1 1/2 lb boneless, skinless chicken thighs (Cut into 8 large pieces if 8 pieces don’t equal 1 1/2 lb)
- 1/4 tsp salt
- 1/2 tsp ground black pepper
- 6 oz turkey kielbasa, diced
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 1 Tbsp tomato paste
- 2 sprigs fresh thyme
- 1 1/2 cups fat-free, low-sodium chicken broth
- 1 15-oz can cannellini beans, drained and rinsed
Instructions
- Add cooking spray to a large sauté pan over high heat. Season the chicken on both sides with salt and pepper. Sear the chicken on both sides until golden brown, about 5 minutes, then remove from pan and set aside.
- Turn heat down to medium. Add kielbasa and sauté 3 minutes. Remove from pan and set aside.
- Add the onion, garlic and carrots. Sauté for 3-4 minutes, then add tomato paste, thyme and chicken broth. Scrape the brown bits from the bottom of the pan and bring to a boil. Reduce to a simmer, then add the chicken and sausage back to the pan with any accumulated juices. Cover and simmer for 8 minutes. Remove the lid and simmer 5 minutes. Remove the chicken and set aside.
- Add the beans. Turn heat to high. Simmer for 5 more minutes until liquid is slightly reduced. Remove thyme stems.
- To serve, place a chicken thigh in the bottom of bowl, and pour 1/2 cup of the stew over it.
- Chef Tip: This recipe freezes well. Portion servings into freezer-safe containers and freeze up to six months.
- Recipe Cost: $9.59
- Choices: 1/2 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein
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 Chicken and Bean Cassoulet contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- 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
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Chicken and Bean Cassoulet 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: Carrot.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment