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Dinner: Tamale Pie
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.
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.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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Get it now →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
1. Preheat oven to 375°F (190°C). 2. In a large skillet, cook ground turkey, bell pepper, onion, and garlic until turkey is browned. 3. Stir in beans, tomatoes, cumin, chili powder, salt, and pepper. Simmer for 5 minutes. 4. In a separate bowl, combine cornmeal, milk, and egg. Spread half of this mixture into a baking dish. 5. Layer with turkey mixture, then remaining cornmeal mixture. 6. Top with cheese. 7. Bake for 25-30 minutes until golden brown.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 25 g | ||
| Omega 3 0.50 g | ||
| Chromium 35.00 mg | ||
| Zinc 5.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 75 mg | ||
| Monounsaturated Fat 6 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 4 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 700 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 7 g | ||
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