Chicken and Bean Cassoulet - PCOS-Friendly Recipe
This Chicken and Bean Cassoulet is a PCOS-friendly recipe with 190 calories, 21g protein, and 11g carbs per serving. Ready in 47 minutes. High in fiber (3g), which supports insulin sensitivity.
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.
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Frequently Asked Questions
Yes, this Chicken and Bean Cassoulet recipe is designed to be PCOS-friendly. At 190 calories per serving with 21g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 47 minutes total. Prep time is 22 minutes and cook time is 25 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 21g protein (44%), 11g carbs, 7g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 190 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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