Kendall Reagan Nutrition Center Quick and Easy Three Bean Chili
If you’re looking for a healthy, hot meal in a hurry, you’ll love this quick and easy chili!
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Serving Size: 1 cup
Yield: 10 servings
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 1 large red pepper, seeded, and chopped
- 1 large green pepper, seeded, and chopped
- 4 cloves garlic, crushed
- 1 cup lager beer or 1 cup broth of choice
- 1 (28-ounce) can crushed tomatoes, or 3 cups chopped fresh
- 1 (14-ounce) can no-salt-added black beans
- 1 (14-ounce) can no-salt-added kidney beans
- 1 tablespoon ground cumin
- 2 tablespoons chili powder
- 1 teaspoon coarse salt
- 1 cup vegetarian refried beans
- Heat oil in a large pot over medium heat. Add onion, peppers, and garlic; sauté 3-5 minutes or until vegetables are softened.
- Add beer or broth to “deglaze” the pan, making sure to scrape up any browned bits with your spoon/spatula. Add tomatoes, black beans, and kidney beans; stir. Add cumin, chili powder, and salt. Stir in the refried beans to thicken the chili.
- Simmer for at least 5 to 10 minutes and serve with your choice of toppings.
Tip: To make this recipe gluten free, use a gluten free beer or substitute with an equal amount of gluten-free broth. Add your favorite chili toppings such as green onions, cheese (dairy or non-dairy), and sour cream (dairy or non-dairy).
Nutrition Information / Amount per serving:
Calories 222, Protein 11 g, Total fat 5 g, Total Carbohydrates 34 g, Saturated Fat 1 g, Dietary Fiber 10 g, Cholesterol 0 mg, Sodium 455 mg
More Easy Pantry Recipes
Salmon patties are a tasty, easy, and affordable way to incorporate heart-healthy omega-3 fats into your diet. Serve on a bun as a salmon burger or as a main entrée with roasted vegetables and a side of grains. Goes great with Dijon mustard or tartar sauce.
Serving size: 1 patty
Yields: 12 patties
- 3 Tbsp. olive oil
- ½ medium onion, finely chopped
- ½ red bell pepper, seeded, and diced
- 1 garlic clove, minced
- 16 oz. canned salmon, bones, and skin removed
- 1 cup whole wheat bread crumbs
- 2 large eggs, lightly beaten
- 3 Tbsp. plain low-fat yogurt
- 1 tsp. Worcestershire sauce
- ¼ tsp. black pepper
- ¼ cup fresh parsley, finely minced
- Pinch of salt
- Heat a medium skillet over medium heat with 1 Tbsp. olive oil. Add diced onion and bell pepper and saute until softened (7-9 minutes) then add garlic and cook for 1 minute. Remove from heat.
- In a large mixing bowl, combine salmon, sauteed bell pepper and onion, bread crumbs, beaten eggs, yogurt, Worcestershire sauce, black pepper, parsley, and salt. Mix to combine. Form into 2” wide by ½” thick patties.
- In a clean nonstick pan, heat 1 Tbsp. olive oil, then add salmon patties in a single layer. Saute 3 to 4 minutes per side or until golden brown and cooked through. If salmon patties brown too fast, reduce heat. Remove finished patties to a paper-towel lined plate and repeat with remaining oil and salmon patties.
Nutrition Information / Amount per serving: Calories 84, Protein 10 g, Total fat 8 g, Total Carbohydrates 8 g, Saturated fat 1.5 g, Dietary Fiber 0.5 g, Cholesterol 31 mg, Sodium 325 mg
5-Minute Tomato Sauce
This sauce is an easy and delicious alternative to store-bought pasta sauce that might be high in sodium. Feel free to add in other vegetables you find in your fridge like squash or mushrooms to give the sauce more flavor!
Serving Size: ½ cup
Yield: 6 servings
- 2 tablespoons extra virgin olive oil
- ½ teaspoon crushed red pepper flakes
- ½ teaspoon fine grain sea salt
- 3 medium cloves of garlic, finely chopped
- 1 28-ounce can crushed red tomatoes
- 1 tablespoon lemon zest
- Combine the olive oil, red pepper flakes, sea salt, and garlic in a cold saucepan.
- Stir while you heat the saucepan over medium-high heat. Sauté just 45 seconds or so until everything is fragrant – you don’t want the garlic to brown.
- Stir in the tomatoes and heat to a gentle simmer – this takes just a couple minutes.
- Remove from heat and carefully take a taste.
- If the sauce needs more salt or other spices, add it now.
- Stir in the lemon zest, if desired, reserving a bit to sprinkle on top.
Nutrition Information / Amount per serving: Calories 85, Protein 2 g, Total fat 5 g, Total Carbohydrates 10 g, Saturated fat 1 g, Dietary Fiber 2.5 g, Cholesterol 0 mg, Sodium 443 mg, Sugar 6 g, Added Sugar 0 g
Pre-make them the night before for a quick and easy start to your mornings!
Serving Size: 1 burrito
Yield: 2 servings
- ½ bell pepper chopped
- ¼ onion chopped
- 1/3 pound ground turkey or chicken sausage
- 1 cup cubed potato
- 4 eggs
- 2 whole-wheat tortillas
- ½ cup low-fat shredded cheddar cheese
- 2-3 tablespoons milk optional
- Salsa optional
- Dice onions and bell peppers. Cut up potatoes into cubes. Set aside.
- Brown the sausage in skillet.
- Cook potatoes until soft and lightly browned.
- Crack open eggs into a small bowl, and whisk until thoroughly mixed (2-3 tablespoons of milk optional). Stir in onions and bell pepper.
- Add eggs and potatoes into cooked sausage. Cook until eggs are fluffy, and most moisture is gone.
- Divide mixture in half and spoon into a tortilla, sprinkle cheddar cheese and salsa on top. Roll up contents into tortilla, and enjoy!
Nutrition Information / Amount per serving: Calories 605, Protein 40.7 g, Total fat 28.5 g, Total Carbohydrates 47.1 g, Saturated fat 10.9 g, Dietary Fiber 5.8 g, Cholesterol 458.2 mg, Sodium 607.1 mg
A morning classic!
Serving Size: 1 serving (138g)
Yield: 1 servings
- 2 eggs
- 2 tablespoons milk
- 1/2 tablespoon oil or butter
- Salt and pepper to taste
- 1 piece bacon, ham, or sausage, cut into small pieces and sautéed until fully cooked.
- 1/4 cup vegetables like onion, bell pepper, spinach, tomatoes, or mushrooms, sautéed until soft.
- 1 tablespoon shredded cheese
- Chopped fresh herbs
- Spoonful of salsa
- Dash of hot sauce
- Crack eggs into a small bowl, and then wash your hands. Add milk to the eggs, and then whisk for a few minutes to incorporate air. Eggs should turn a lighter shade of yellow. This can be done with a fork, a wire whisk, or an electric hand mixer.
- Heat oil or butter in a small nonstick skillet over medium-low heat.
- Pour in the eggs, allow to set for about one minute, and then start stirring with a heat-safe rubber spatula. Work your way around the pan in a circle, carefully scraping the egg from the side of the pan to the middle (kind of like spokes on a wheel).
- Repeat this process until all the liquid is gone. Stir in any optional ingredients, turn off the heat, and continue gently stirring until the eggs are firm but still moist.
Nutrition Information / Amount per serving: Calories 213, Protein 13.6 g, Total fat 15.0 g, Total Carbohydrates 2.4 g, Saturated Fat 3.5 mg, Dietary Fiber 0.0 g, Cholesterol 351.5 mg, Sodium 269.9 mg
Pepper and Onion Frittata
Try this high protein dish to start your day on the warm side. You can even make it the night before!
Serving Size: ¼ of the frittata
Yield: 4 servings
- 4 whole eggs
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
- 1 medium red bell pepper, sliced
- 1 small onion, sliced
- 1/3 cup low-fat shredded cheddar cheese
- Turn oven to broil.
- In mixing bowl, whisk together eggs, salt, and pepper.
- Heat oil in an oven-safe skillet over medium heat and add sliced peppers and onion. Cook until soft, about 8-10 minutes.
- Pour egg mixture into skillet and gently stir with spatula. Cook until eggs begin to set on the bottom, about 2-3 minutes.
- Sprinkle shredded cheese over the top.
- Place skillet in the oven and broil for 3-4 minutes until the eggs are set and the cheese is bubbly.
- Allow to cool then slice into quarters.
Nutrition Information / Amount per serving: Calories 79, Protein 5.0 g, Total fat 5 g, Total Carbohydrates 3.0 g, Saturated fat 1 g, Dietary Fiber 1.0 g, Cholesterol 94 mg, Sodium 266 mg
Rice, Bean, and Chicken Burritos
Leftovers burritos can be wrapped in aluminum foil and frozen for later enjoyment!
Serving Size: 1 burrito
Yield: about 6 servings
- 1 pound boneless, skinless chicken breast
- 1 10-16 oz. jar salsa
- 5 cups cooked brown rice
- 1 Tablespoon canola oil
- 1/2 onion, diced
- 1/2 bell pepper
- 1 15-ounce can black or pinto beans, drained and rinsed
- 2 teaspoons chili powder
- 2 teaspoons cumin
- 1 cup shredded cheese (optional)
- 6 whole wheat flour tortillas
- Salsa (optional)
- In a sauce pan, add 1 cup of salsa and 1 cup of water, bring to a low boil.
- Add chicken breast to the pot, cover with a lid, reduce heat to low and simmer until internal temperature is 165 degrees F, about 15-20 minutes.
- Begin cooking rice according to instructions on brown rice package to prepare 1.5 cups cooked rice.
- Heat oil in a frying pan, then add onions and peppers and saute until softened, about 5 minutes.
- Add black beans and spices onion mixture and continue to cook.
- When all is done cooking, assemble 1/6 of each mixture into tortillas with shredded cheese (optional).
- Roll burritos, wrap leftover burritos in foil to freeze.
- Serve with salsa (optional).
Nutrition Information / Amount per serving: Calories 260, Protein 30 g, Total fat 12 g, Total Carbohydrates 45 g, Saturated fat 5 g, Dietary Fiber 4.5 g, Cholesterol 72 mg, Sodium 415 mg, Sugars 1 g, Added sugars 0 g
A tasty soup packed with hearty lentils and vegetables!
Serving Size: 1 cup Yield: 6 servings
- 2 cloves garlic, minced
- 1 medium onion, chopped
- 2 large carrots, sliced or chopped
- 2 stalks celery, chopped
- 1 1/2 cups red or green lentils, rinsed well
- 8 cups water
- Pinch of thyme or any herbs of your choice
- Salt to taste
- Combine first 6 ingredients and bring to boil.
- Add seasonings.
- Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes.
- Puree half of the soup in the blender if you prefer a creamy soup.
Nutrition Information / Amount per serving: Calories 382, Protein 23.6 g, Total fat2.6 g, Total Carbohydrates66.0 g, Saturated Fat0 g, Dietary Fiber17.2 g, Cholesterol0 mg, Sodium45.3 mg
Vegetable Tortilla Soup
Vegetable tortilla soup is a warm and satisfying way to incorporate colorful vegetables into a delicious and simple soup.
Serving Size: 1 ½ cups
Yield: 8 servings
- 1 tablespoon vegetable oil
- 1 (1 pound) package frozen pepper and onion stir fry mix OR
- 1 fresh onion, 3-4 bell peppers (any color)
- 2 cloves minced garlic
- 1 tablespoon ground cumin
- 1 (28 ounce) can diced tomatoes
- 56 ounces (fluid) low sodium vegetable broth
- 1 (11 ounce) can whole kernel corn (or 1 cup frozen) **OPTIONAL**
- 2 cups no-salt-added beans (black, kidney, or pinto)
- Juice of ½ lime
- Salt and pepper to taste
- Heat the oil in a large pot over medium heat.
- Stir in the pepper, onion, garlic, and cumin and cook 5 minutes, or until vegetables are tender. Mix in the tomatoes.
- Pour in the broth, and season with salt and pepper.
- Bring to boil, reduce heat to low, and simmer for 30 minutes.
- Mix corn (optional) and beans into the soup, and continue cooking 5 minutes. Add the lime juice.
- Serve in bowls over equal amounts of tortilla chips. Top with cheese, cilantro, and avocado.
Garnishes (per bowl):
- ½ ounce tortilla chips
- 1 tablespoon shredded cheddar cheese
- 1-2 slices of avocado
- Sprinkle of fresh cilantro
Nutrition Information / Amount per serving: Calories 255, Protein 7.5 g, Total fat 9 g, Total Carbohydrates 35.5 g, Saturated fat 1.9 g, Dietary Fiber 6.4 g, Cholesterol 3.7 mg, Sodium 454 mg
Try this recipe with chicken, pork, or shrimp to turn it into an entrée! You can also swap any of these vegetables with some that you like better.
Serving Size: 1 cup
Yield: 4 servings
- 1 teaspoon sesame oil
- 2 cloves of garlic
- ½ cup peas
- 2/3 cup carrots
- ½ cup broccoli
- 1/3 cup onion
- 2 cups cooked brown rice
- 2 eggs
- 1 tablespoon low sodium soy sauce (or Bragg liquid aminos)
- Heat oil in wok or large frying pan.
- Sautee the vegetables in the oil.
- Add in the rice.
- Scramble the eggs in a separate bowl.
- Move rice and veggie mix to the side of the wok or frying pan, making a hole in the middle. Add the eggs and cook for 30 seconds, then toss the dish together.
- Cook until the eggs are cooked through. Add liquid aminos or soy sauce and pepper to taste.
Nutrition Information / Amount per serving: Calories 210, Protein 12 g, Total fat 5.5 g, Total Carbohydrates 34 g, Saturated fat 1 g, Dietary Fiber 3 g, Cholesterol 93 mg, Sodium 298 mg