Sweet Potato Burrito Bowl - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- cooking spray
- 2 small-to-medium sweet potatoes (final cooked weight of flesh is 12 oz)
- 1 cup instant brown rice such as Minute Instant
- 2 tsp olive oil
- 1 small onion, small dice (about ¾ cup)
- 2 cloves garlic, minced or grated
- 1 (15.5 oz) can black beans, drained and rinsed
- 1 cup salsa
- 1/2 cup shredded 2% Mexican-style cheese
- 2 cups shredded lettuce
- 1/4 cup nonfat, plain Greek yogurt
- 1 cup diced tomatoes
Instructions
- Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Scrub and dry the potatoes and place them on the baking sheet. Bake the potatoes 45 minutes-1 hour until very tender.
- While the potatoes are cooking, cook the instant brown rice according to the package directions. Set the cooked rice aside but keep warm.
- Add the olive oil to a nonstick pan over medium heat. Add the onions and garlic and sauté 5 minutes or until the onions start to soften.
- Add the beans and salsa, and simmer to heat the beans through. Set the bean and salsa mixture aside but keep warm.
- When the potatoes are done cooking, let them cool slightly, then peel and large dice the cooked potato.
- To build one burrito bowl, add 1/2 cup cooked rice to the bottom of the bowl. Top with 1/4 of sweet potatoes. Top with 1/2 cup bean and salsa mixture, then top with 2 Tbsp cheese.
- To serve, top with 1/2 cup shredded lettuce, 1 Tbsp Greek yogurt and 1/4 cup tomatoes.
- Repeat the process for the remaining three bowls.
- MAKE IT GLUTEN-FREE: Ensure all ingredients are gluten-free and this dish can be gluten-free.
- Choices/Exchanges: 3 Starch, 2 Nonstarchy Vegetable, 1 Lean Protein, 1/2 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 Sweet Potato Burrito Bowl contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Sweet Potato Burrito Bowl 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.
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