Barley Hoppin' John with Turkey Kielbasa - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsp olive oil
- 1 medium onion, diced
- 1 red bell pepper, seeded and diced
- 2 cloves garlic, minced
- 8 oz turkey kielbasa, diced
- 1 cup low-sodium, fat-free chicken broth
- 1/4 tsp crushed red pepper flakes (or to taste)
- 1/2 tsp ground black pepper
- 1 (15.5-oz) can black-eyed peas, drained and rinsed
- 1 cup cooked barley (see Note)
- 2 scallions, thinly sliced (green and white parts)
Instructions
- Add oil to a large sauté pan over medium heat. Add onion, bell pepper and garlic. Sauté for 5 minutes. Add kielbasa and sauté another 2 minutes.
- Add broth, red pepper flakes, ground black pepper and black-eyed peas. Bring to a boil then reduce to a low simmer. Simmer for 7 minutes. Stir in cooked barley and simmer 2 more minutes.
- Top with sliced scallions.
- Note: To bulk cook barley, add 11 oz dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
- Chef Tip: This dish typically is made with white rice, but using barley adds more fiber and an interesting texture.
- Recipe Cost: $7.22
- Choices: 1 1/2 Starch, 1 Nonstarchy Vegetable, 1 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 Barley Hoppin' John with Turkey Kielbasa 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
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
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 Barley Hoppin' John with Turkey Kielbasa 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: Barley.
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