Creole Black Eyed Pea Stew - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 teaspoon olive oil
- 7 ounces turkey kielbasa, diced
- 1 large onion, diced
- 1 green bell pepper, seeded and diced
- 2 stalks celery diced
- 2 cloves garlic, minced
- 1 tablespoon Cajun seasoning
- ½ teaspoon ground black pepper
- 1 (14.5-ounce) can black eyed peas, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes
- 2 cups low-sodium, fat free chicken broth
- ½ cup instant brown rice
- Louisiana hot sauce, to taste
Instructions
- Add the oil to a soup pot over medium-high heat. Sauté the kielbasa until it begins to brown.
- Add the onion, bell pepper, celery, and garlic, and sauté until the vegetables are softened and beginning to brown, about 12 to 15 minutes.
- Add the remaining ingredients and bring to a boil. Reduce the stew to a simmer, until the rice is cooked, about 5 to7 minutes.
- MAKE IT GLUTEN-FREE: Be sure the chicken broth, turkey kielbasa, and all other ingredients are gluten-free and this dish can be gluten-free.
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 Creole Black Eyed Pea Stew contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Creole Black Eyed Pea Stew 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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