Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo - PCOS-Friendly Recipe
This Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo is a PCOS-friendly recipe with 320 calories, 22g protein, and 38g carbs per serving. Ready in 127 minutes. High in fiber (9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tsp olive oil
- 1 medium onion, diced and divided
- 2 cups cooked pinto beans (see Note)
- 1 Tbsp chili powder
- 1 tsp ground cumin
- 1/4 tsp ground cayenne pepper
- 1/4 tsp ground black pepper
- 1/2 cup water
- 1 medium tomato, seeded and diced
- 1 medium jalapeño pepper, seeded, deveined and minced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- 2 cups cooked brown rice, warmed (see Note)
- 1/2 tsp salt
- 2 cups cooked and shredded chicken, warmed
- 1 avocado, peeled, seeded and sliced
- 1 lime, sliced
Instructions
- Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
- In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
- Season the brown rice with the salt.
- In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
- 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.
- Chef Tip: Layer this in a jar and take it to work for a fun, appetizing lunch. It can be eaten hot or cold!
- Choices: 2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein, 1 Fat
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 Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo 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: Brown Rice.
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Frequently Asked Questions
Yes, this Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo recipe is designed to be PCOS-friendly. At 320 calories per serving with 22g of protein, it supports balanced blood sugar and hormonal health. It also provides 9g of fiber, which helps with insulin sensitivity.
This recipe takes about 127 minutes total. Prep time is 37 minutes and cook time is 90 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 320 calories, 22g protein (28%), 38g carbs, 10g fat. Plus 9g 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 320 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 6 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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