Recipes

Mustard Chicken & Potatoes

● 1 bag chicken drumsticks (about 8–10 drumsticks), or chicken thighs

● 1½ pounds potatoes, cut into bite-size pieces

● ¼ cup yellow mustard

● 2 tablespoons olive oil

● 1–2 teaspoons white distilled vinegar

● ½ teaspoon sugar

● 1 teaspoon paprika

● 1 teaspoon dried thyme

● ½–1 teaspoon dried rosemary, optional

● 2 garlic cloves, minced, or ½ teaspoon garlic powder

● ½ teaspoon salt

● ¼ teaspoon black pepper

Carrots

● 4 medium carrots, peeled if desired and cut into similar-sized pieces

● 1 tablespoon olive oil

● ½ teaspoon dried thyme

● Salt and black pepper, to taste

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1. Preheat the oven: Heat the oven to 400°F. Line a large sheet pan with parchment paper or lightly grease it.

2. Make the mustard marinade: In a bowl, whisk together the yellow mustard, olive oil, vinegar, sugar, paprika, thyme, rosemary if using, garlic, salt, and black pepper.

3. Season the chicken: Toss the drumsticks in the mustard mixture until evenly coated. Arrange them on the prepared sheet pan.

4. Roast the chicken: Bake for 30 minutes.

5. Prepare the vegetables: While the chicken cooks, toss the potatoes in the remaining mustard

mixture, if available. In a separate bowl, toss the carrots with olive oil, thyme, salt, and black

pepper.

6. Add the vegetables: After the chicken has roasted for 30 minutes, add the potatoes and carrots to

the pan, spreading everything out in a single layer. Use a second pan if needed to avoid

overcrowding.

7. Continue roasting: Return the pan to the oven and roast for another 30–60 minutes, turning the

vegetables halfway through, until the chicken is cooked through and the vegetables are tender.

8. Check for doneness: Use a food thermometer to ensure the chicken reaches at least 165°F in the

thickest part without touching the bone. Drumsticks are often more tender when cooked beyond

this minimum temperature. Potatoes and carrots should be fork-tender.

9. Serve: Let the chicken rest briefly before serving with the roasted vegetables.

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● 2 tablespoons olive oil or vegetable oil

● 1 medium onion, diced

● 2 celery stalks, diced (optional)

● 4 garlic cloves, minced

● ½ teaspoon smoked paprika

● ¼ teaspoon red pepper flakes (optional)

● 1 teaspoon dried thyme

● ½ teaspoon dried rosemary, crushed

● ¼ teaspoon rubbed sage

● 4 cups butternut squash, peeled, seeded, and cubed, or frozen cubed squash

● 4 cups low-sodium vegetable or chicken broth

● 1 cup water

● 2 (14–15-ounce) cans cannellini beans, drained and rinsed, or another type of white bean

● 2 cups chopped kale or spinach, fresh or frozen

● 1 Parmesan rind (optional)

● Salt and black pepper, to taste

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1. Prepare the vegetables and herbs. Dice the onion and celery, mince the garlic, and cut the butternut squash into 1-inch cubes if using fresh squash. Strip the leaves from the rosemary and thyme stems, then finely chop the rosemary and sage. Measure 1 tablespoon fresh thyme leaves, 1–1½ teaspoons chopped rosemary, and 2–3 finely chopped sage leaves.

2. Sauté the onion and celery. In a large pot or Dutch oven over medium heat, warm the olive oil. Add the onion and celery and cook for 4–5 minutes, until softened and translucent.

3. Add the garlic and herbs. Stir in the garlic, fresh thyme, rosemary, and sage. Cook for about 30–60 seconds, stirring frequently, until fragrant.

4. Add the squash and broth. Stir in the butternut squash, vegetable or chicken broth,

and water. Add the drained and rinsed white beans and Parmesan rind, if using. Stir to

combine.

5. Simmer the soup. Bring the soup to a boil, then reduce the heat to low. Cover partially

and simmer for 15–20 minutes, or until the squash is tender and easily pierced with a

fork.

6. Make the soup creamy. Use a potato masher to mash some of the beans and squash

against the side of the pot. For a smoother texture, blend about 1–2 cups of the soup and

stir it back into the pot. This creates a creamy consistency without needing heavy cream.

7. Add the greens. Stir in the chopped kale or spinach and cook for another 3–5 minutes,

until wilted and tender. Frozen greens may need a little longer.

8. Taste and season. Remove the Parmesan rind, if used. Taste the soup and add salt and

black pepper as needed. For extra freshness, stir in a few additional thyme leaves just

before serving.

9. Serve. Serve warm on its own or alongside whole-grain bread for a more substantial

meal.

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●       1 bag dried pinto beans

●       1 onion

●       2 garlic cloves

●       Salt, to taste

●       Olive oil, for frying

●       Water, as needed

Note: You do not have to soak dried beansbefore cooking them. However, soaking the beans overnight for 8–12 hours cancut the cooking time by about half.

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1. Rinse the pinto beans and     remove any damaged beans or debris.
2. Place the beans in a large pot.     Add the onion and garlic cloves, then cover the beans with plenty of     water.
3. Bring the water to a boil, then     reduce the heat to low. Cover and simmer until the beans are very soft and     can be easily mashed with a spoon.
4. Remove the onion and garlic     from the pot.
5. Add the cooked beans to a     blender along with a small amount of the cooking liquid.
6. Blend until smooth, adding more     cooking liquid as needed to reach your desired consistency.
7. Season with salt to taste.
8. For refried beans, heat a small     amount of olive oil in a skillet over medium heat.
9. Add the blended beans and cook,     stirring occasionally, until heated through and thickened to your desired     consistency.
10. Serve warm.

Using Canned Beans

1. Drain and rinse 2–3 (15-ounce)     cans of pinto beans.
2. Heat a small amount of olive     oil in a skillet over medium heat.
3. Add the beans, onion, and     garlic. Cook until the onion and garlic are softened.
4. Add a small amount of water and     mash the beans with a potato masher or fork.
5. Continue cooking and stirring     until the beans reach your desired consistency.
6. Season with salt to taste.

NutritionHighlight

Pintobeans provide plant-based protein, fiber, iron, and other importantnutrients. Fiber can help support healthy digestion and help you feel full andsatisfied. Beans are also an affordable ingredient that can be used in manydifferent meals.

MakeIt Your Own

Usethe beans as a filling for tacos, burritos, or tostadas, or serve themalongside rice and vegetables. Add cumin, chili powder, garlic powder, or otherseasonings for extra flavor.

Storage

Refrigerateleftovers in a covered container and use within 3–4 days. You can also freezecooked beans for later use.

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●       4 tomatoes

●       1 handful fresh cilantro

●       2 jalapeños

●       2 serrano peppers

●       ½ onion

●       2 garlic cloves

●       1 tablespoon olive oil

●       Salt and black pepper, to taste

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For roasted salsa:

1. Rinse the tomatoes, cilantro, jalapeños, serrano     peppers, onion, and garlic.
2. Preheat     the oven to 400°F.
3. Place     the tomatoes, jalapeños, serrano peppers, onion, and garlic on a baking     sheet.
4. Lightly     drizzle the vegetables with olive oil.
5. Roast     for about 15–20 minutes, turning the vegetables halfway through, until     they are softened and lightly charred.
6. Remove     from the oven and let the vegetables cool slightly.
7. Remove     the stems from the peppers.
8. Add     the roasted vegetables and cilantro to a blender or food processor.
9. Blend     until the salsa reaches your desired consistency.
10. Season with salt and black pepper to taste.

For boiled salsa:

1. Rinse the tomatoes, cilantro, jalapeños, serrano     peppers, onion, and garlic.
2. Place     the tomatoes, jalapeños, serrano peppers, onion, and garlic in a pot and     cover with water.
3. Bring     to a boil, then cook for about 10–15 minutes, or until the vegetables are     softened.
4. Drain     the vegetables and let them cool slightly.
5. Remove     the stems from the peppers.
6. Add     the cooked vegetables and cilantro to a blender or food processor.
7. Blend     until the salsa reaches your desired consistency.
8. Season with salt and black pepper to taste.

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