Pantry Delights

Ingredients (Serving Size: 3)

1 avocado (medium size)
1/2 cup black beans (canned)
2.5 oz chicken (canned, low sodium)
1/2 cup sweet corn (canned)
1 cup brown rice
2 oz lettuce hearts
2 tbsp. sour cream
1/2 cup diced tomatoes (canned)

Directions:

1. Cook 1 cup of rice according to the instructions indicated on the package.
2. Open all of the canned ingredients and drain the excess liquids.
3. Then grab a bowl and add half the can of chicken, black beans, corn, and diced tomatoes. Microwave this bowl of ingredients for 2 minutes.
4. Add 3/4 cup of cooked brown rice into the bowl and mix the ingredients.
5. Lastly, add the lettuce hearts and garnish with sour cream. 

Cooking Tip: Rice, corn, and beans all freeze well and can be use later for another dish!

Nutrition Info:
Calories: 450
Carbs: 66g
Protein: 16g

Ingredients (Serving Size: 4)

1 granola bar (Nature Valley Honey and Oats)
1 oatmeal packet
2 tbsp peanut butter
1 cup greek yogurt, plain nonfat
1 cup mixed berries

Directions:

1. Cook instant oatmeal using the instructions indicated on the package.
2. Add the yogurt to the cooked oatmeal.
3. Crumble the granola bar on top of the oatmeal and yogurt. Combine.
4. Garnish with 2 tablespoons of peanut butter and 1 cup of frozen mixed berries.

Cooking Tip: Using milk instead of water to cook you oats will add more flavor and protein! 

Nutrition Info:
Calories: 190
Carbs: 20g
Protein: 10g

Ingredients (Serving Size: 3)

3 oz can tuna w/water
3/4 cup canned mixed veggies
1 tbsp mayonnaise
3 oz pasta
2 oz avocado, medium size
1 oz tomatoes (chopped)

Directions:

1. Cook the pasta according to the instructions indicated on the package.
2. Open and drain the tuna and mixed vegetables.
3. Once the pasta is cooked, combine the tune, mixed vegetables, and mayonnaise in a bowl.
4. Garnish with tomatoes and avocado.

Cooking Tip: Adding a teaspoon of cooking oil before storing away excess pasta will make it last longer and prevent sticking!

Nutrition Info:
Calories: 220
Carbs: 28g
Protein: 11g

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Ingredients (Serving Size: 4)

2.5 oz chicken (canned)
1/2 cup diced tomatoes (canned)
1/2 cup black beans (canned)
1 cup brown rice (uncooked)
2 oz Red Bull pepper (diced)
1/2 cup corn (canned)
1/2 chicken broth 
1/4 cup cheddar cheese
2 oz tortilla chip strips
2 tbsp sour cream

Directions:

1. Cook brown rice according to the instructions indicated on the package.
2. In a separate pot, add the chicken, chicken broth, diced tomatoes, corn, bell pepper, and black beans. Let it simmer on medium heat for 5 minutes.
3. Remove the pot from the heat. Then add 3/4 cups of cooked brown rice to your soup serving.
4. Garnish with cheddar cheese, rest of canned chicken, tortilla strips, and sour cream.

Cooking Tip: Rinsing your canned goods can reduce sodium content.

Nutrition Info:
Calories: 320
Carbs: 50g
Protein: 10g

Ingredients (Serving Size: 4)

1 medium avocado
1 cup chicken broth (low-sodium)
2 oz dry pasta
1/2 cup kidney beans (canned)
1/4 cup diced tomatoes
1/2 mixed veggies (canned)
1/4 cup parmesan cheese
1/2 cup spinach (fresh)

Directions:

1. Cook the pasta according to the instructions indicated on the package.
2. Drain the excess water from the mixed veggies and kidney beans. Set aside.
3. In a separate pot, add the chicken broth, kidney beans, mixed vegetables, and diced tomatoes. Let the ingredients cook for 8 minutes on medium heat.
4. Once the pasta is cooked, add it to the other pot of ingredients. Then, add 1/2 cup of spinach to the pot and stir.
5. Garnish with avocado and parmesan cheese.

Cooking Tip: Wrapping a paper towel around spinach before placing in a container will keep it fresh!

Nutrition Info:
Calories: 180
Carbs: 22g
Protein: 8g

Ingredients (Serving Size: 4)

1 can of corn kernels
1 Mexican Zucchini Squad diced
2 cans of black beans
1 diced Jalapeno
1/4 cup lemon juice
1/4 cup olive oil
1 tbsp of Chipotle en adobo
1 tsp dried oregano
1/8 tsp cumin
1/4 tsp crushed red peppers style
1/2 bunch of cilantro
salt and paper to taste!

Directions:

1. In a skillet under medium heat, coat the pan with oil then add jalapeño, zucchini, beans, and corn.
2. Add the chipotle, cumin, oregano, red pepper, and salt and pepper to taste. Cook for 3 minutes or until all the flavors have been incorporated. 
3. Serve in a bowl with tortilla chips or tostadas. Add lemon juice, cilantro on top and enjoy!

Cooking Tip: Native American planted corn, beans and squash together in order to increase the yield as the plants support one another.

Nutrition Info:
Calories: 460
Carbs: 62g
Protein: 21g 

Ingredients (Serving Size: 3)

1/2 cup lean ground beef, turkey, or tofu
1/2 cup canned mixed vegetables
1 cup cooked brown rice
1/3 cup potato
1 cup spinach

Directions:

1. Boil a pot of water. As the water boils, chop one potato into cube size pieces. Place into the boiling water.
2. Cook the ground meat until brow, about 8 minutes.
3. Drain the mixed vegetables until all the liquid is drained.
4. Once the potato is soft and cooked, drain the pot and place the potato into the cooked meat mixture in the skillet. Add the mixed vegetables. Stir until fully combined and cooked through. Season with salt and pepper if desired.
5. Cook rice according to the package.
6. Once picadillo and rice are cooked, plate, serve, and enjoy!

Nutrition Info:
Calories: 180
Carbs: 23g
Protein: 15g

Ingredients (Serving Size: 2)

3/4 cup cooked brown rice 
1/2 cup canned black beans
1/4 cup canned corn
1/4 cup canned chicken
2 tbsp cheese
1/2 cup chopped zucchini/similar non-starchy vegetable
Cilantro (for garnish)

Directions:

1. Cook rice according to the package.
2. While rice is cooking, drain the beans, corn, and chicken. Then measure ingredients accordingly. 
3. Chop zucchini small bite size pieces.
4. Place the zucchini, corn, and beans in a bowl and microwave for 90 seconds or until warmed.
5. Once the rice is cooked, build the bowls by adding all ingredients and cheese.
6. You may season with salt, pepper, salsa, and hot sauce as well.
7. Garnish with cilantro.

Cooking Tip: Store leftover beans, corn, and rice in the freezer for later use!

Nutrition Info:
Calories: 270
Carbs: 31g
Protein: 21g

Ingredients (Serving Size: 3)

1/2 cup canned chicken
1 tbsp mayonnaise
1/2 cup canned mixed veggies
2 slices whole wheat bread
2 small tangerines (or fruit of choice)

Directions:

1. Open the canned chicken and mixed vegetables and drain until all liquid is removed. 
2. In a mixing bowl, add chicken, mixed vegetables, and mayonnaise until well combined.
3. Once combined, add mixture to once slice of bread. Top this with another slice of bread.
4. Cut in half if desired and serve with two small tangerines.

Cooking Tip: You can use avocados to replace mayonnaise.

Nutrition Info:
Calories: 310
Carbs: 44g
Protein: 19g

Ingredients (Serving Size: 2)

2 whole grain flour tortillas
1/4 cup mozzarella cheese
1/2 green bell pepper/similar non-starchy vegetable 
1/2 cup spinach
1/2 cup canned chicken

Directions:

1. Open the canned chicken and drain the excess liquid.
2. Chop bell pepper and spinach into small pieces.
3. Warm a large skillet on medium high heat. Add a small amount of oil (or cooking spray) and spread it around the pan with spatula to warm the tortillas on.
4. Take one tortilla and place it in the pan. Flip the tortilla over a few times. 10 seconds between flips. Air pockets should from within the tortillas.
5. Once the tortilla is warmed, sprinkle the mozzarella cheese. Then, add the vegetables and chicken.
6. When the cheese is melted, used a spatula to life up one side of the quesadilla and flip over the other side, as if you were making an omelet.
7. Repeat steps 4-7 once more for the second quesadilla.

Cooking Tip: Recipe can be easily turned into a veggie burrito if desired for on-the-go meals!

Nutrition Info:
Calories: 260
Carbs: 25g
Protein: 21g

Ingredients (Serving Size: 2)

1/2 cup of tuna in water
1/2 cup of cooked pasta
1 cup of spinach
1/2 cup canned cannellini beans
1/4 cup canned peas
1 tbsp olive oil
1 tbsp lemon juice

Directions:

1. Cook noodles according to package instructions.
2. Drain the water. Drain peas, cannelloni beans, and tuna individually using a strainer until all liquid is removed.
3. Measure each according to recipe.
4. In a large bowl add the cannelloni beans, peas, cooked pasta, spinach, and drained tuna.
5. Once mixed, add olive oil, and lemon juice. Season with salt and pepper to taste.
6. Eat immediately or store in the fridge for a cool pasta salad.

Cooking Tip: Leftover cooked pasta can be stored in the freezer for up to three months!

Nutrition Info:
Calories: 200
Carbs: 21g
Protein: 13g