Tamale Pie - PCOS-Friendly Recipe
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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