Vegetable Chili with Yogurt and Cilantro compliments of Dannon® Light and Fit® - PCOS-Friendly Recipe
This Vegetable Chili with Yogurt and Cilantro compliments of Dannon® Light and Fit® is a PCOS-friendly recipe with 220 calories, 14g protein, and 34g carbs per serving. Ready in 38 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup Dannon® Light & Fit® Plain Greek Nonfat Yogurt
- 3 Tbsp. minced cilantro
- 1 Lime, juiced and zested
- 1 Tbsp. olive oil
- 1 large sweet onion, diced (2 cups)
- 2 tsp. chili powder
- 1 tsp. smoked paprika
- 1 zucchini, large diced
- 1 yellow squash, large diced
- 1 (14.5-oz.) can no-salt diced tomatoes
- 1 (15-oz.) can reduced sodium pink or black beans, drained and rinsed.
- 4 cups baby spinach*
Instructions
- In a bowl combine Dannon® Light & Fit® Plain Greek Nonfat Yogurt, cilantro and lime juice and zest; hold.
- In a soup pot heat oil over medium heat; add onions and sauté 2-3 minutes. Stir in chili powder and paprika, lower heat, cover and let sweat 2-3 minutes.
- Mix in squash and tomatoes and bring to a boil. Reduce heat and continue to cook, uncovered, for 8-10 minutes, stirring occasionally. Add beans and spinach* if desired and heat through. Finish chili with yogurt-lime sauce as a garnish. Serve 1 1/2 cups chili topped with 1/4 cup yogurt-chili sauce.
- Choices: 1 Starch, 4 Nonstarchy Vegetables, 1 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 Vegetable Chili with Yogurt and Cilantro compliments of Dannon® Light and Fit® contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, 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 Vegetable Chili with Yogurt and Cilantro compliments of Dannon® Light and Fit® 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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Frequently Asked Questions
Yes, this Vegetable Chili with Yogurt and Cilantro compliments of Dannon® Light and Fit® recipe is designed to be PCOS-friendly. At 220 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 22 minutes and cook time is 16 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 14g protein (25%), 34g carbs, 4.5g fat. Plus 10g 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 220 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 4 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
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