Mole Pork Tenderloin with Zucchini and Refried Black Beans - PCOS-Friendly Recipe
This Mole Pork Tenderloin with Zucchini and Refried Black Beans is a PCOS-friendly recipe with 225 calories, 29g protein, and 18g carbs per serving. Ready in 64 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 Tbsp prepared mole sauce
- 1 small orange, zested and juiced (1 Tbsp zest, 1/4 cup juice)
- 2 cloves garlic, minced or grated
- 1/4 cup water
- cooking Spray
- 1 1/4 lb pork tenderloin, trimmed of all visible fat
- Beans
- 1 tsp olive oil
- 1 small onion, diced
- 1 clove garlic, chopped
- 1 (15.5 oz) can black beans, drained and rinsed
- 1/4 cup water
- Zucchini
- 3 medium zucchini, diced (about 4 cups)
- 1/2 tsp chili powder
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- 1 lime, juiced (1/4 cup juice)
Instructions
- Preheat the oven to 375 degrees F.
- In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
- Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
- While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
- Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
- Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
- Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
- Build your plate with three slices of pork tenderloin (equaling about 3 oz), 1/4 cup black beans, and 1/2 cup zucchini.
- Recipe Cost: $9.89
- Choices/Exchanges: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein
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 Mole Pork Tenderloin with Zucchini and Refried Black Beans contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Zucchini: Low in calories while providing vitamin C and potassium
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 Mole Pork Tenderloin with Zucchini and Refried Black Beans 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.
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Frequently Asked Questions
Yes, this Mole Pork Tenderloin with Zucchini and Refried Black Beans recipe is designed to be PCOS-friendly. At 225 calories per serving with 29g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 64 minutes total. Prep time is 44 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 225 calories, 29g protein (52%), 18g carbs, 4.5g fat. Plus 5g 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 225 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.
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