Turkey and Veggie Chili - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- cooking spray
- 1 small onion, diced
- 2 medium carrots, diced
- 1 medium zucchini (6 ounces), diced
- 1 clove garlic, minced
- 16 oz lean ground turkey
- 1 (14.5 oz) can, no-salt-added diced tomatoes
- 1 (28 oz) can, no-salt-added crushed tomatoes
- 1 (15.8 oz) can great Northern beans, rinsed and drained
- 1 (15.25 oz) can no-salt-added kidney beans, rinsed and drained
- 1/2 tsp ground black pepper
- 1 Tbsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
Instructions
- Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
- Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
- Recipe Cost = $10.00
- Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 2 Lean Protein
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this dish can be made gluten-free.
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 Turkey and Veggie Chili contribute to your health goals:
- 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
- Carrot: Provide antioxidants that support overall metabolic health
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Turkey and Veggie Chili 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.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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