Southwest Black Bean & Rice Burgers

SERVING SIZE: 1 patty (1/2 cup) SERVINGS: 4 PREPARATION TIME: 10 minutes COOK TIME: 10-15 minutes EQUIPMENT NEEDED: Frying pan Large bowl Spatula INGREDIENTS: ½      cup leftover brown rice 1      14 ounce can black beans, drained and rinsed ½      cup frozen corn 1      small onion, diced 2…

Vegetable Burgers

SERVING SIZE: 1 burger SERVINGS: 6 PREPARATION TIME: 10 minutes COOK TIME: 25 minutes EQUIPMENT NEEDED: Large bowl Fork Spoon Baking sheet Oven or toaster oven INGREDIENTS: 1      15.5 ounce can kidney beans, drained and rinsed 1      cup canned corn, rinsed 1      cup old fashioned oatmeal, uncooked 2  …

Totally Tasty Tuna Tacos

SERVING SIZE: 1 tortilla with ½ cup taco filling SERVINGS: 6 PREPARATION TIME: 10 minutes EQUIPMENT NEEDED: Stirring spoon Mixing bowl Can opener Strainer Measuring cups and spoons INGREDIENTS: 1       10.5 ounce can chunk light tuna 1       14.5 ounce can diced tomatoes 1       15.5 ounce can…

Tuna Pizza Melt

        SERVING SIZE: 1 English muffin  SERVINGS: 6 PREPARATION TIME: 10 minutes COOK TIME: 5 minutes EQUIPMENT NEEDED: Toaster oven or microwave Mesh strainer INGREDIENTS: 6      whole wheat English muffins 3      5 ounce cans of chunk light tuna in water, drained 1      8 ounce can of pizza sauce…

Spanish Style Rice & Beans

SERVING SIZE: ½ cup SERVINGS: 6 PREPARATION TIME: 5 minutes COOK TIME: 55-70 minutes EQUIPMENT NEEDED: Medium soup pot Mixing spoon Stove or hot plate INGREDIENTS: 1        cup uncooked brown rice 1       15 ounce can pinto beans 1       15 ounce can diced or crushed tomatoes, low sodium 2  …

Peanut Butter Banana Overnight Oats

SERVING SIZE: ½ cup of oats SERVINGS: 1 PREPARATION TIME: 5 minutes EQUIPMENT NEEDED: Screw top jar or container Knife Refrigerator INGREDIENTS: 2      Tablespoons crunchy peanut butter ½     medium banana ½     cup old-fashioned oats ½     cup low-fat cow, almond or soy milk DIRECTIONS: 1.    In a jar or container, pour in oats…

Hot or Cold South of the Border Soup

SERVING SIZE: 1 cup SERVINGS: 7 PREPARATION TIME: 5 minutes COOKING TIME: 5-10 minutes EQUIPMENT NEEDED: Large pot Can opener Stirring spoon Hot plate, microwave, or stove INGREDIENTS: 1     15 ounce can corn, rinsed and drained 1     15 ounce can diced tomatoes, low sodium 1     15 ounce can beans,…

Black Bean and Brown Rice Soup

SERVING SIZE: 1 cup SERVINGS: 7 PREPARATION TIME: 5 minutes COOK TIME: 60 minutes EQUIPMENT NEEDED: Large pot with lid Stirring spoon or spatula INGREDIENTS: 1         15.5 ounce can black beans 1         cup brown rice 1         15.25 ounce can corn 3         Tablespoons onion powder 3    …