Lunch & Dinner

Minestrone Soup

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Ingredients

  • 1 1/2 10-ounce packages frozen vegetables, any type (or 1-2 cans of vegetables, 15 ounces each, low sodium rinsed and drained, such as green beans and carrots)
  • 2 cans crushed tomatoes, low-sodium (14.5 ounces each)
  • 2 cans broth, any flavor, low-sodium (14 ounces each)
  • 1 can beans, any type (15.5 ounces), rinsed and drained
  • 1 cup pasta, dry, any type
  • 1 tsp. no-sodium Italian seasoning
  • 1 tsp. or less salt

Directions

  1. In a large pot, combine frozen or canned vegetables, tomatoes, broth, and beans.
  2. Bring the soup to a boil and add the pasta, Italian seasoning, and salt. Then reduce to low heat.
  3. Let simmer for 6-8 minutes or until the pasta and vegetables are tender.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Spaghetti Squash Burrito Bowls

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Spaghetti Squash Burrito Bowls

Makes 4 servings.

Ingredients

  • 2 medium spaghetti squash
  • 2 Tbsp. olive/canola oil
  • 1 can (15 oz.) black beans, drained and rinsed
  • 2 cups frozen corn, thawed and drained
  • 3 cups frozen peppers/onions mix, thawed and drained
  • ½ cup salsa, low sodium
  • 1 tsp. cumin
  • ½ cup shredded cheese

Directions

  1. Wash hands with soap and warm water.
  2. Preheat oven to 375°F. P
  3. oke holes in skin and microwave squash for 5 min.
  4. Cut off spaghetti squash stems and cut in half lengthwise.
  5. Scoop out seeds and loose strands of flesh with a spoon.
  6. Brush the insides with oil and place cut sides down on baking sheet lined with foil.
  7. Bake for 45 min. or until flesh is easy to pierce with a fork.
  8. Use a fork to scrape the inner fleshy part of each squash half, creating your "noodles."
  9. Spoon ¼ of the beans, corn, peppers/onions, and salsa into each squash half.
  10. Sprinkle cumin on each and toss to combine.
  11. Top each half with shredded cheese and bake 10 min.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Butternut Squash Chili

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Butternut Squash Chili

Makes 8-10 servings.

Ingredients

  • butternut squash (If you're finding the squash too hard to cut, you can poke holes in it with a fork and then microwave for a few minutes to soften.)
  • 1 onion
  • 1 bell pepper (optional)
  • 1 tablespoon oil
  • 1 pound ground turkey or beef
  • 1 can (15.5 oz) black beans
  • 1 can (15.5 oz) kidney beans
  • 1 can diced tomatoes (15.5 oz)
  • 1 can tomato sauce (29 oz)
  • 1 teaspoon cumin
  • 1 teaspoon chili powder

Directions

  1. Wash your hands with water and soap.
  2. Dice the squash, onion and bell pepper.
  3. Heat the oil in a large pot.
  4. Once the oil is hot, brown the ground turkey or beef with the onion, about 10 minutes.
  5. Rinse the beans and add them to the pot.
  6. Add the squash, bell pepper, diced tomatoes, tomato sauce, and spices.
  7. Cook all together until the squash is soft, about 30-40 minutes.
  8. Serve and enjoy! Top with shredded cheese if desired.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Sweet Potato Black Bean Tacos

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Sweet Potato black bean tacos

Makes 8 tacos.

Ingredients

  • 3 tablespoons olive oil
  • 1 sweet potato, diced
  • 1 red onion, diced
  • 1 tablespoon taco seasoning
  • 1 (15 ounce) can black beans, rinsed and drained
  • 8 small tortillas
  • Optional toppings: shredded cheese, shredded lettuce, avocado, diced tomatoes or salsa, cilantro, lime juice

Directions

  1. Wash hands with soap and warm water.
  2. Heat a skillet over medium high heat. Add the oil.
  3. Once hot, add the diced sweet potato and red onion.
  4. Sauté for about 15 minutes.
  5. Reduce the heat to medium and stir in the taco seasoning.
  6. Cook for 10 more minutes, or until the sweet potatoes are soft and cooked through.
  7. Add the black beans, toss to combine, and cook for 5 more minutes.
  8. Place potato and bean mixture on tortilla. Add your favorite toppings and enjoy!
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Classic Herb Stuffing

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Herb Stuffing

Serves: 16 (1/2 cup) servings

  • Preparation Time: 10 minutes
  • Cooking Time: 40 minutes
  • Total: 50 minutes

Ingredients

  • 1 Tbsp. butter
  • Cooking spray
  • 14 oz. bag dried bread cubes (about 7 cups)*
  • 1/2 cup chopped onion
  • 1/2 cup diced celery
  • 1/2 cup diced carrots
  • 2-3 cloves of garlic
  • 2- 2 1/2 cups low-sodium chicken broth
  • poultry seasoning to taste (1-2 tsp.)
  • salt & pepper to taste

*Make your own bread cubes! Cut bread into small cubes and set out in a bowl overnight to dry out. Or, spread cubes on a baking sheet and bake at 300°F. for 30-40 minutes. Let cool. Store in an airtight container.

Directions

  1. Wash hands with soap and warm water.
  2. Preheat oven to 350° F.
  3. Heat a large saute pan on medium heat. Add butter. Add carrots and saute. Add celery, onion, and garlic. Add cooking spray if needed. Continue cooking until veggies are tender. Remove from heat, transfer to bowl and allow to cool slightly.
  4. In a large bowl, add bread stuffing and veggies. Toss together; season with poultry seasoning, salt, and pepper.
  5. Add chicken broth, mixing until moist, but not soaking. Taste and adjust seasoning.
  6. Spray casserole dish with cooking spray. Add stuffing mix and cover with foil. Bake 20-25 minutes. Uncover and cook an additional 10 minutes or until slightly crispy on top.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

One Skillet Meal

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pasta soup in a bowl

Makes 4-6 servings

Try different shaped pasta to add variety, like shells, elbows, or fusilli!

Ingredients

  • 1 T. olive oil 1-2 garlic cloves, minced
  • 1 package mustard greens, collard greens, spinach, or broccoli (10 ounces, frozen or 2-3 cups fresh)
  • 1 can stewed or diced tomatoes (28 oz.)
  • 1 cup brown rice or whole-wheat pasta, cooked
  • 1 can white beans (15 oz., rinsed and drained)
  • salt and pepper (to taste)
  • oregano, basil, or red pepper flakes (other spices to taste)

Directions

  1. Heat oil in a non-stick skillet on medium-high heat.  Sauté the garlic.
  2. Add the canned tomatoes and greens.
  3. Cook greens about 10 minutes or until they are as soft as you like them. Stir gently.
  4. Add the rice, canned beans, and seasonings. Cook until heated through.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Shepherd’s Pie

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Shephard's Pie and eating utensils on a table

Makes 6 servings.

An easy and yummy way to use frozen veggies!

Ingredients

  • 2 potatoes, large with skin, diced
  • 1/3 cup milk, skim
  • 1/2 pound ground turkey
  • 2 Tablespoons flour
  • 1 package frozen mixed vegetables (10 ounces)
  • 1 can vegetable broth, low sodium (14.5 ounces)
  • shredded cheese (optional)

Directions

  1. Wash hands with soap and warm water.
  2. Place diced potatoes in saucepan. Cover with water and bring to a boil. Reduce heat and simmer (about 15 minutes). Drain potatoes and mash. Stir in milk and set aside.
  3. Preheat oven to 375°F.
  4. Brown turkey in a large skillet. Stir in flour and cook for 1 minute, stirring constantly.
  5. Add vegetables and broth. Bring to a slow boil.
  6. Spoon vegetable/meat mixture into an 8-inch square baking dish. Spread potatoes over mixture. Bake 25 minutes.
  7. Serve hot. Add shredded cheese on top (optional)
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy Skillet Chili

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Skillet Chili

Serves: 10 servings

Ingredients

  • 1 pound lean ground meat - beef, chicken, or turkey
  • 1 onion, chopped (about 1 cup)
  • 2 teaspoons chili powder
  • 1 can (14.5 ounces) tomatoes, chopped with juice
  • 2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
  • 1 can (10.5 ounces) condensed tomato soup

Directions

  1. Wash hands with soap and warm water.
  2. In a large skillet over medium-high heat, brown meat and onion. Cook on medium low heat for 5 minutes. Stir often. Drain grease from pan.
  3. Add chili powder and stir. Cook for 3-5 minutes.
  4. Add tomatoes, drained beans, and tomato soup.
  5. Add 1 soup can of water; stir and simmer for at least 30 minutes.
  6. Refrigerate leftovers within 2 hours.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Salad Dressings

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cup with salad dressing and peppers on a plate

Homemade dressings are healthier! They have less salt, sugar, fat, and added ingredients!

Simple Dressings Made with Simple Ingredients!

  • Olive or vegetable oil
  • Vinegars like white, balsamic, apple cider, red wine, and white wine
  • Fresh lemons
  • Herbs and spices like garlic, oregano, dried mustard, salt, and pepper

Vinaigrette for Pasta Salad

Ingredients

  • 3 Tbsp balsamic vinegar
  • ¼ cup vinegar of choice 2
  • Tbsp sugar
  • ½ tsp salt
  • 1/8 tsp black pepper
  • 1 tsp garlic powder

Directions

  1. Blend ingredients in a jar with a lid and shake, or stir in a bowl
  2. Pour over salad

Balsamic Vinaigrette for Colorful Grain Salad

Ingredients

  • 3 Tbsp balsamic vinegar
  • 2 Tbsp olive oil
  • 1 Tbsp Dijon mustard
  • 2 Tbsp oregano
  • 1 Tbsp garlic Pinch of pepper

Directions

  1. Stir together ingredients in a bowl
  2. Pour over salad and toss

Caesar Dressing for Grilled Chicken Caesar Salad

Ingredients

  • 1 cup plain Greek yogurt, fat free
  • ½ cup Parmesan cheese
  • 3 Tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 Tbsp garlic

Directions

  1. Blend ingredients in a jar with a lid and shake, or stir in a bowl.
  2. Toss with lettuce in a large bowl
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Pineapple Salsa

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Pineapple Salsa

Total time is 20 minutes.

Ingredients

  • 2 cups diced fresh pineapple
  • 2 medium tomatoes, seeded and chopped
  • 3/4 cup chopped sweet onion
  • 1/4 cup minced fresh cilantro
  • 1 jalapeno pepper, seeded and chopped
  • 1 tablespoon olive oil
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon minced garlic
  • Tortilla chips

Directions

  1. Wash hands with soap and warm water.
  2. In a large bowl, combine the first 10 ingredients.
  3. Cover and refrigerate until serving.
  4. Serve with tortilla chips.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.