Recipes

• 2 medium potatoes
• 1 cup black beans, drained and rinsed
• 1 cup canned corn, drained
• 1 cup salsa
• ½ cup shredded cheese

• Scrub the potatoes well. Poke each potato 3–4 times with a fork.
• Microwave the potatoes on high for 5 minutes. Turn them over and microwave for another 3–5 minutes, or until they are easily pierced with a fork.
• In a microwave-safe bowl, combine the black beans, corn, and salsa. Microwave for 2–3 minutes, stirring occasionally, until heated through.
• Cut the potatoes in half lengthwise and gently flatten the insides with a fork.
• Divide the bean mixture evenly among the 4 potato halves.
• Sprinkle with shredded cheese and serve warm.

Nutrition Highlight:

• Potatoes provide carbohydrates for energy, potassium, and fiber, especially when the skin is eaten. Black beans add plant-based protein and fiber, while corn and salsa provide additional vegetables and nutrients.

Make It Your Own:

• Use whatever vegetables and beans you have available. Try pinto or kidney beans instead of black beans, or add leftover vegetables such as peppers, onions, spinach, or tomatoes. Use whatever shredded cheese you have on hand, or add cooked chicken or another protein to make the meal more filling.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. Reheat until heated through.

• ½ cup dry lentils
• 1¼ cups water, plus ¼ cup as needed
• 1 teaspoon olive oil
• 1 onion, diced
• 1 clove garlic, minced
• 1 teaspoon cumin
• Red chili pepper, to taste
• ½ teaspoon chili powder
• 1 cup tomato, diced
• Salt, to taste
• 2 tablespoons cilantro, chopped

• In a small pot, combine the lentils and 1¼ cups water. Bring to a boil, then reduce the heat to low. Cook uncovered for about 30 minutes, or until the lentils are tender.
• While the lentils cook, heat the olive oil in a medium skillet. Add the onion and garlic and cook for 3–5 minutes, or until tender.
• Stir in the cumin, red chili pepper, and chili powder. Reduce the heat to low and cook for 2 minutes.
• Add the onion and garlic mixture to the cooked lentils.
• Stir in ¼ cup water, tomatoes, and salt. If using canned diced tomatoes, they can be added without draining.
• Bring the mixture to a boil over high heat.
• Reduce the heat to low and simmer uncovered for about 20 minutes.
• Stir in the cilantro and serve warm.

Nutrition Highlight:

• Lentils are an excellent source of plant-based protein and fiber, which can help make meals more filling. Tomatoes, onions, garlic, and cilantro add vitamins, minerals, and other beneficial plant compounds.

Make It Your Own:

• Use whatever vegetables, beans, or seasonings you have available. Canned tomatoes can be used instead of fresh, and black, pinto, or kidney beans can be added for extra protein and variety. Adjust the chili powder and red pepper to your preferred level of spice.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. Lentils can also be frozen for longer storage.

• 1 sweet potato, peeled and diced
• 1 potato, scrubbed and diced
• 2 medium zucchini, sliced
• 1 red bell pepper, diced
• 1 can black beans, drained and rinsed
• 1 cup frozen corn kernels
• ½ teaspoon garlic powder
• 2 tablespoons olive oil
• 1½ teaspoon chili powder
• Salt and pepper, to taste
• 6 eggs
• Salsa, for topping

• Preheat the oven to 425°F.
• Lightly spray a rimmed baking sheet with nonstick cooking spray.
• Spread the sweet potato, potato, zucchini, bell pepper, black beans, and corn evenly on the baking sheet.
• Drizzle with olive oil and sprinkle with garlic powder, chili powder, salt, and pepper. Toss to coat evenly.
• Bake for 15–18 minutes, or until the potatoes are tender, stirring halfway through.
• Remove the baking sheet from the oven. Move the vegetables aside to create 6 openings.
• Carefully crack one egg into each opening. Season the eggs with salt and pepper.
• Return the baking sheet to the oven and bake for 7–9 minutes, or until the eggs are set to your preferred doneness.
• Top with salsa and serve warm.

Nutrition Highlight:

• Sweet potatoes, potatoes, zucchini, bell peppers, and corn provide a variety of vitamins, minerals, and fiber. Black beans and eggs add protein, while the combination of beans, vegetables, and potatoes makes this a filling, balanced meal.

Make It Your Own:

• Use whatever vegetables you have available. Fresh, frozen, or canned vegetables can be substituted when appropriate. Try different types of beans, such as pinto or kidney beans, and add leftover cooked vegetables or another protein if available. Use your favorite salsa or seasonings to change the flavor.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. Reheat until heated through.

• 1 lb boneless, skinless chicken thighs
• 2 cups salsa
• 1 can (15½ oz) black beans, kidney beans, or pinto beans, drained and rinsed
• 1 cup fresh or frozen vegetables, chopped
• 1 tablespoon taco seasoning, optional

• Place the chicken thighs in the slow cooker. Add the salsa, beans, and vegetables.
• Sprinkle with taco seasoning, if using.
• Cover and cook on LOW for 6–9 hours, or until the chicken is cooked through and tender. Cooking time may vary depending on the type and size of the chicken pieces.
• Remove the chicken and place it in a large bowl.
• Chop or shred the chicken using two forks.
• Return the chicken to the slow cooker and stir to combine.
• Serve warm with tortillas, rice, or over salad greens.

Nutrition Highlight:

• Chicken and beans provide protein to help make this meal filling, while beans and vegetables also provide fiber and important vitamins and minerals. Using salsa adds flavor while incorporating tomatoes and other vegetables.

Make It Your Own:

• Use whatever beans, vegetables, and salsa you have available. Frozen or canned vegetables can be substituted for fresh when appropriate. Try different beans, such as black, kidney, or pinto beans, and adjust the seasoning to your taste. You can also use chicken breast instead of chicken thighs.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. Leftovers can also be frozen for longer storage.