Turkey and Veggie Chili - PCOS-Friendly Recipe
This Turkey and Veggie Chili is a PCOS-friendly recipe with 235 calories, 20g protein, and 27g carbs per serving. Ready in 50 minutes. High in fiber (8g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Turkey and Veggie Chili recipe is designed to be PCOS-friendly. At 235 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 26 minutes and cook time is 24 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 235 calories, 20g protein (34%), 27g carbs, 5g fat. Plus 8g 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 235 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 8 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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