Black Bean, Mango and Chicken Quesadillas with Salad - PCOS-Friendly Recipe
This Black Bean, Mango and Chicken Quesadillas with Salad is a PCOS-friendly recipe with 340 calories, 22g protein, and 43g carbs per serving. Ready in 23 minutes. High in fiber (9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 cup canned black beans, rinsed and drained
- 1 cup cooked chicken, diced
- 2 tablespoons red onion, diced
- ¼ teaspoon cumin
- ½ cup mango, diced
- 8 corn tortillas
- 8 tablespoons reduced-fat, shredded cheddar cheese
- 8 cups romaine lettuce salad
- 4 tablespoons Light Fiesta-Salsa Ranch Salad Dressing
Instructions
- Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl.
- Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 tablespoons cheese on top of the tortilla. Add ½ cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted.
- Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.
- Serve one quesadilla over 2 cups lettuce salad and top with 1 tablespoon salad dressing. Repeat this procedure for the remaining 3 salads.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
- Recipe Cost: $10.00
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 Black Bean, Mango and Chicken Quesadillas with Salad contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Black bean: Support blood sugar control and provide sustained energy
- Onion: Support cardiovascular health and blood sugar regulation
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Black Bean, Mango and Chicken Quesadillas with Salad 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: Romaine Lettuce.
Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.
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Frequently Asked Questions
Yes, this Black Bean, Mango and Chicken Quesadillas with Salad recipe is designed to be PCOS-friendly. At 340 calories per serving with 22g of protein, it supports balanced blood sugar and hormonal health. It also provides 9g of fiber, which helps with insulin sensitivity.
This recipe takes about 23 minutes total. Prep time is 18 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 340 calories, 22g protein (26%), 43g carbs, 10g fat. Plus 9g 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 340 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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