Beef and Sweet Potato Stew - PCOS-Friendly Recipe
This Beef and Sweet Potato Stew is a PCOS-friendly recipe with 195 calories, 19g protein, and 18g carbs per serving. Ready in 94 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- Cooking spray
- 1 1/2 pounds lean beef stew meat (chuck or round)
- 1 onion, diced
- 2 carrots, sliced 1/2 inch thick rounds
- 2 celery stalks, diced
- 2 1/2 cups fat-free, reduced sodium beef broth
- 1/2 cup prunes, diced
- 1 cup hot water
- 2 sweet potatoes (about 6 ounces each), peeled and diced into 1 inch chunks
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoon ground black pepper
- 1 teaspoon salt (optional)
- 1/4 cup chopped parsley
Instructions
- Add olive oil and generous amount of cooking spray to a large soup pot over high heat. In batches, brown beef on all sides. Do not overcrowd the pan with beef or it will not brown.
- Remove the beef from the pan and set aside. Add onions, carrots and celery to the pan and sauté for 4-5 minutes.
- Add the beef broth and scrape the brown bits off the bottom of the pan. Add beef and simmer for 1 hour.
- While the beef is simmering, soak the prunes in hot water for 20 minutes. Drain the prunes, saving the water and set aside.
- After the beef has simmered for 1 hour, add the drained prunes, sweet potatoes, 1/2 cup of the prune water, cinnamon, ground black pepper and salt (optional). Bring to a simmer, covered, for 20 minutes or until potatoes are tender.
- Stir in the chopped parsley and serve.
- MAKE IT GLUTEN-FREE: Ensure your ingredients are gluten free and this dish can be 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 Beef and Sweet Potato Stew contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- 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 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 Beef and Sweet Potato Stew 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: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
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Frequently Asked Questions
Yes, this Beef and Sweet Potato Stew recipe is designed to be PCOS-friendly. At 195 calories per serving with 19g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 94 minutes total. Prep time is 34 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 195 calories, 19g protein (39%), 18g carbs, 5g fat. Plus 3g 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 195 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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