Turkey Chili with Avocado Yogurt Sauce compliments of Dannon® Light and Fit® Greek Yogurt - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Chili
- 2 teaspoons vegetable oil
- 2 cups minced sweet onions
- 1 teaspoons minced garlic
- 1 tablespoons chili powder
- 1 1/3 pounds lean ground turkey
- 28-ounce can low-sodium, diced tomatoes
- 15-ounce drained and rinsed canned pinto or black beans
- 6 ounces spinach leaves
- Avocado Cream*
- 1 cup Dannon® Light & Fit® Plain Greek Nonfat Yogurt
- 1 avocado, fresh, peeled, pitted & mashed
- 1/4 cup chopped fresh cilantro
- Juice and zest of one lime
Instructions
- In a soup pot, heat oil over medium heat; add onions, chili powder and garlic and cook 2 minutes. Add turkey and cook thoroughly, breaking up clumps with the back of a spoon (6-8 minutes).
- Stir in tomatoes, beans, and water as needed. Bring to a boil, reduce heat, and simmer chili 20-25 minutes. Just before serving, mix in spinach and heat though. Keep warm.
- In a blender container, place Light & Fit Greek Nonfat Yogurt, mashed avocado, cilantro and lime juice and zest; process until smooth (add a touch of water if needed to smooth out).
- To serve, ladle 1 cup chili per person into a bowl and top with 3 tablespoons Avocado Cream*.
- *Avocado Cream can be served with a variety of Mexican style dishes or as a dip for vegetables.
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 Turkey Chili with Avocado Yogurt Sauce compliments of Dannon® Light and Fit® Greek Yogurt contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Black bean: Support blood sugar control and provide sustained energy
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Garlic: May help reduce cholesterol levels often 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 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 Turkey Chili with Avocado Yogurt Sauce compliments of Dannon® Light and Fit® Greek Yogurt 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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