Tamale Pie - PCOS-Friendly Recipe

Prep: 15 min

Cook: 30 min

Servings: 2

Dinner

This Tamale Pie is a PCOS-friendly recipe with 350 calories, 25g protein, and 30g carbs per serving. Ready in 45 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

25g Protein

30g Carbs

15g Fat

Grocery list: Ground turkey, cornmeal, low-fat milk, egg, low-sodium black beans, diced tomatoes, bell pepper, onion, garlic, cumin, chili powder, salt, black pepper, low-fat cheese. This recipe uses low-GI ingredients like beans and tomatoes, and lean protein from turkey.

Ingredients

1 lb lean ground turkey (453.6 g)
1 cup cornmeal (120 g)
1 cup low-fat milk (240 ml)
1 egg
1 can low-sodium black beans (15 oz)
1 can diced tomatoes (14.5 oz)
1 bell pepper
1 onion
2 cloves garlic
1 tsp cumin
1 tsp chili powder
1/2 tsp salt
1/4 tsp black pepper
1 cup shredded low-fat cheese (113 g)

Instructions

Preheat oven to 375°F (190°C).
In a large skillet, cook ground turkey, bell pepper, onion, and garlic until turkey is browned.
Stir in beans, tomatoes, cumin, chili powder, salt, and pepper. Simmer for 5 minutes.
In a separate bowl, combine cornmeal, milk, and egg. Spread half of this mixture into a baking dish.
Layer with turkey mixture, then remaining cornmeal mixture.
Top with cheese.
Bake for 25-30 minutes until golden brown.

This PCOS-friendly Tamale Pie is a delicious and satisfying meal that's easy to prepare. It's packed with lean protein from turkey and fiber from beans, both of which are important for managing PCOS. The low-GI ingredients help regulate blood sugar levels, providing a sense of control and optimism. This recipe is a great way to add variety to your meal plan while supporting your health goals.

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Frequently Asked Questions

Is Tamale Pie good for PCOS?

Yes, this Tamale Pie recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

How long does it take to make Tamale Pie?

This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 25g protein (29%), 30g carbs, 15g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 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.

Comments

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