Recipes

• 32 ounces chicken broth
• 2 cans cannellini or Great Northern beans, drained and rinsed
• 2 cups shredded cooked chicken
• 4 ounces canned chopped green chiles
• 1½ teaspoons ground cumin
• ¼ teaspoon black pepper
• 8 ounces shredded Monterey Jack cheese
• ¾ cup sour cream

• In a medium saucepan, combine the chicken broth, beans, chicken, green chiles, cumin, and pepper.
• Bring to a boil over medium heat, then reduce the heat.
• Simmer uncovered for 10 minutes, stirring occasionally.
• Gradually add the cheese, stirring until melted and well combined.
• Remove from heat and stir in the sour cream.
• Serve warm.

Nutrition Highlight:

• Beans provide fiber and plant-based protein, while chicken and dairy ingredients add protein. Including beans in meals can help make them more filling and satisfying.

Make It Your Own

• Use whatever beans you have available, such as pinto, black, or kidney beans. Add canned, frozen, or fresh vegetables such as corn, bell peppers, tomatoes, or spinach. If you don't have chicken, try another protein such as turkey or additional beans.

Storage:

• Store leftovers in a covered container in the refrigerator for up to 3–4 days. Reheat thoroughly before serving.

• ½ onion, chopped
• 2 cloves garlic, minced
• 1 large carrot, chopped into small pieces
• 1 pound frozen white corn
• 28 ounces low-sodium Great Northern white beans, drained and rinsed
• 2 fresh green chili peppers, minced
• 1 cup water or low-sodium chicken broth
• 3 tablespoons lemon juice
• 1½ teaspoons cumin
• 2 teaspoons dried oregano
• Salt, to taste
• Black pepper, to taste
• Plain yogurt, optional

• Heat a small amount of oil in a large pot over medium heat.
• Add the onion and cook until softened.
• Add the garlic and cook for about 2 minutes.
• Add the carrot, corn, beans, green chili peppers, water or chicken broth, lemon juice, cumin, oregano, salt, and black pepper.
• Bring to a simmer and cook for about 30 minutes, stirring occasionally, until the vegetables are tender.
• Serve warm and top with plain yogurt, if desired.

Nutrition Highlight:

• White beans provide plant-based protein and fiber, while the vegetables add vitamins, minerals, and additional fiber. Using beans as a main ingredient can help make a meal filling and budget-friendly.

Make It Your Own:

• Use whatever vegetables and beans you have available. Fresh, frozen, or canned vegetables can be used when appropriate, and different types of white beans can be substituted. Add leftover chicken, turkey, or another protein to make the chili more filling.

Storage:

• Store leftovers in a covered container in the refrigerator for up to 3–4 days. Reheat thoroughly before serving.

• ½ cup watermelon puree, strained to remove seeds if needed
• ¼ cup lemon juice
• ¾ cup cold water
• 1–2 tablespoons sugar, honey, or another sweetener, to taste

• Blend watermelon chunks in a blender until smooth. Strain to remove seeds if needed.
• Combine the watermelon puree, lemon juice, cold water, and sweetener in a pitcher or large glass.
• Stir until well combined and the sweetener has dissolved.
• Taste and adjust the lemon juice or sweetener as desired.
• Serve chilled.

Nutrition Highlight:

• Watermelon and lemon provide vitamin C and contribute to your daily fluid intake. Using fruit for flavor allows you to make a refreshing drink while controlling the amount of added sweetener.

Make It Your Own:

• Use whatever fruit you have available. Try strawberries, peaches, pineapple, or another juicy fruit in place of some or all of the watermelon. Use sugar, honey, or another sweetener you already have at home, and adjust the amount to your taste.

Storage:

• Store covered in the refrigerator and use within 2–3 days. Stir before serving.

• Pancakes
  
  • 2 eggs
  • ½ teaspoon salt
  • ¾ cup all-purpose flour
  • ½ cup ice water
  • 1½ cups mixed vegetables, finely chopped
  • 2 green onions, cut into 1-inch pieces
  • 2 teaspoons vegetable oil
• Dipping Sauce
  
  • 2 tablespoons apple cider vinegar or lemon juice  
  • 2 tablespoons low-sodium soy sauce  
  • 1 teaspoon sugar  
  • Pinch of red pepper flakes, optional

• Make the Dipping Sauce:
  
  • In a small bowl, stir together the rice vinegar, soy sauce, sugar, and red pepper flakes.
  • Set aside while preparing the pancakes.

• Make the Pancakes:
  • In a medium bowl, whisk the eggs and salt until well combined.
  • Add the flour and ice water. Stir until a thick batter forms.
  • Gently stir in the mixed vegetables and green onions.
  • Heat 1 teaspoon of oil in a small skillet over medium heat.
  • Spoon half of the batter into the skillet and spread it into an even layer.
  • Cook for 4–5 minutes per side, or until golden brown and crisp.
  • Remove the pancake and repeat with the remaining oil and batter.
  • Cut the pancakes into quarters and serve with the dipping sauce.

Nutrition Highlight:

• These pancakes are a simple way to add vegetables to a meal while also providing protein from the eggs. Using a variety of vegetables can provide different vitamins, minerals, and fiber.

Make It Your Own:

• Use whatever vegetables you have available, including fresh, frozen, or leftover cooked vegetables. Try carrots, cabbage, zucchini, corn, spinach, broccoli, or bell peppers. You can also add leftover chicken, beans, or another protein to make the pancakes more filling.

Storage:

• Refrigerate leftovers in an airtight container and use within 3–4 days. Store the dipping sauce separately. Reheat the pancakes in a skillet, oven, or air fryer until heated through.