beans

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.

Baked Squash

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Baked squash on a pan sheet

Did you know? Squash is packed with vitamin A (good for eyes, skin and immune system), vitamin C (good for healing and fighting off illness) and contains lots of fiber for digestive health!

Ingredients

  • 1 squash (butternut, acorn, pumpkin)
  • 1 tsp. butter (optional)
  • 1 tsp. brown sugar Handful of walnuts (optional)
  • Sprinkle of dried cranberries or raisins (optional)

Directions

  1. Poke several holes in the squash.
  2. Microwave on high, 6-8 minutes OR bake on a baking sheet at 350° F. for 20-25 minutes just to soften the squash.
  3. Carefully cut the squash in half - careful, it might be hot! Remove and save the seeds.
  4. Place both halves on a baking sheet with flesh side up.
  5. Spread a small amount of butter (optional) on each half. Sprinkle brown sugar over squash flesh. Add a small handful of chopped walnuts if desired. Sprinkle dried cranberries or raisins on each half, if desired.
  6. Bake 15-20 minutes at 350° F. Poke the squash to see if it's tender. If tender, remove and let slightly cool. Scoop out the flesh and serve.

Don't want to let the squash seeds go to waste? HERE IS A QUICK AND EASY RECIPE TO PUT THEM TO USE! YOU CAN USE PUMPKIN SEEDS, TOO!

Ingredients

  • 1 cup winter squash seeds
  • 1 tbsp. olive oil
  • 1/2 tsp. salt Instructions
  1. Preheat the oven to 275 ° F. Line a baking sheet with aluminum foil.
  2. After removing the seeds from the squash, rinse with water and remove any strings of squash. Pat dry, and place in a small bowl.
  3. Stir the olive oil and salt with the seeds until evenly coated and spread out in an even layer on the prepared baking sheet.
  4. Bake for 15 minutes, or until the seeds start to pop. Remove from oven and cool on the baking sheet before serving. Enjoy
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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.

Fiesta Rice Salad

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fiesta rice salad

Makes 4 servings.

Use your favorite vegetables - zucchini, summer squash, or corn! Use frozen or canned when fresh vegetables are not in season. Try a squeeze of lemon or lime juice in place of vinegar!

Ingredients

  • 1 cup brown rice, cooked
  • 1 carrot (shredded)
  • 1 cup broccoli, chopped fine
  • 1 small red onion, chopped fine
  • 1 cup tomato, chopped
  • 1 bell pepper, sweet, any color
  • 1 can (15 oz.) kidney beans, drained and rinsed
  • 2 Tbsp cilantro, chopped fine
  • 2 Tbsp red wine vinegar
  • 1 Tbsp vegetable oil
  • Salt & pepper to taste

Directions

  1. Wash hands with soap and water for 20 seconds.
  2. Wash and chop vegetables and mix with cooked rice.
  3. In a small bowl combine vinegar, oil, cilantro, salt and pepper and pour over the rice and vegetables.
  4. Add beans and toss well. Serve cold 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.

Sauteed Green Beans

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Sauteed Green Beans on a plate

Makes 4 servings.

  • Preparation: 5 min
  • Cooking: 5 min
  • Ready in: 10 min

Ingredients

  • 1 ½ tablespoons olive oil
  • 1 pound fresh green beans, trimmed
  • 3 cloves fresh garlic OR 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions

  1. Wash hands with warm water and soap.
  2. Heat olive oil in a skillet over medium heat. Add the garlic and cook until fragrant. Do not burn.
  3. Add green beans, salt, and pepper and cook until desired tenderness is reached, 5 to 10 minutes
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Quick Penne Pasta with Veggies

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Penne pasta with veggies in a bowl

Makes 8 servings.

Ingredients

  • 8 ounces uncooked penne
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 16-ounce package frozen broccoli florets, thawed 1
  • 16-ounce can garbanzo beans, drained and rinsed
  • 1 medium-size red bell pepper, thinly sliced; slices halved
  • ½ teaspoon salt
  • ¼ cup Parmesan cheese
  • Black pepper to taste

Directions

  1. Wash hands with soap and warm water.
  2. Cook the pasta in boiling salted water according to the package directions.
  3. Heat the oil in a large skillet over low heat.
  4. Add the garlic and sauté 5 minutes.
  5. Add the broccoli, beans, pepper, 3 tablespoons water, and salt.
  6. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot.
  7. Toss the pasta with the vegetables. Top with the Parmesan cheese and pepper.
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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.

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.

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.