Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Breakfast: Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage
Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It?s a great way to use leftover rice and beans.
This recipe includes superfoods such as:
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Nonstick cooking spray
2 links (3 oz each) chorizo or other spicy fully cooked chicken sausage, diced
1/2 cup diced onion
1 medium jalapeño pepper, seeded, deveined and minced
1 cup cooked pinto beans (see Note)
1 Tbsp chili powder
1 tsp ground cumin
1/4 tsp cayenne pepper
3/4 cup fat-free, low-sodium chicken broth
1 cup cooked brown rice (see Note)
2 eggs
4 egg whites
1/16 tsp salt
1/4 tsp ground black pepper
2 Tbsp cold water
1/4 cup crumbled queso fresco or feta cheese
Instructions
Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
Stir in brown rice and set aside.
In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp crumbled cheese.
Chef Tip: You can make the sausage mixture ahead of time and scramble eggs to order for breakfast.
Note:
Bulk Cooking Dry Pinto Beans:
Add 1 lb (16 oz) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.
Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. 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.
Bulk Cooking Brown Rice:
Add 1 lb (16 oz) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. 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.
Choices: 1 1/2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein, 1 Fat
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 280 kcal | ||
| Fat 9 g | ||
| Carbohydrate 29 g | ||
| Protein 22 g | ||
| Cholesterol 130 mg | ||
| Saturated Fat 3 g | ||
| Sodium 440 mg | ||
| Sugar 4 g | ||
| Fiber 6 g | ||
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