Roasted Vegetable Enchilada Bake - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 teaspoons canola oil or unrefined peanut oil
- 1 large sweet onion, diced
- 1 ¼ cups mild or medium tomatillo salsa (salsa verde) of choice, divided
- 12 ounces cremini or white button mushrooms, sliced
- 1 fresh Poblano pepper, chopped
- 5 cups packed fresh baby spinach (5 ounces)
- 1 (15-ounce) can pinto beans, gently rinsed and drained (1 ½ cups)
- 3 tablespoons chopped fresh cilantro
- 1 teaspoon finely chopped fresh oregano leaves
- ½ teaspoon cumin
- ¼ teaspoon sea salt, or to taste
- 12 (6-inch) corn tortillas
- ½ cup shredded Monterey Jack or pepper jack cheese (2 ounces)
Instructions
- Preheat the oven to 400 degrees F.
- Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and ¼ cup salsa, and sauté until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.
- Spread ½ cup salsa into a 9x13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with ¼ cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining ¼ cup salsa.
- Cut the casserole into 6 portions, and serve.
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 Roasted Vegetable Enchilada Bake contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 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 Roasted Vegetable Enchilada Bake 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.
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