Quesadillas with RefRied Beans and ChiCken

Quesadillas
with Refried Beans
and Chicken
Makes 4 servings
Quesadillas are a great way to get creative!
Add your favorite fresh fruit and vegetables.
Try a vegetarian option with all beans or
substitute a favorite meat for chicken.
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Ingredients
n 2 cups canned chicken, drained
and rinsed
n 3/4 cup water
n 1 (1.25 oz.) package reduced-sodium
taco seasoning
n 1 cup refried beans
n 6 whole-wheat flour tortillas
n 1/4 cup green onions, chopped
n 1 green bell pepper, chopped
n 1 cup low-fat cheddar cheese,
shredded
n 1 tbsp. canola oil
Directions
1 In a saucepan, bring the chicken,
water and taco seasoning to a boil.
Reduce the heat and simmer for
about 10 minutes uncovered.
2 Stir in the beans.
3 Spoon about 1/2 cup of the chicken
mixture over half of each tortilla.
4 Top the mixture with green onions,
bell pepper, and cheese. Fold the
tortilla over.
5 In a large skillet, heat the canola oil
over medium heat. Cook each
quesadilla until the cheese is melted.
6 Cut the quesadillas into wedges.
7 Serve and enjoy!
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Beans and Greens
over Rice
Makes 4 servings
This recipe works great with all types of
beans! Have a bit more time to cook? Spice
it up by sautéing some onions and garlic in
the pot before you add the beans, greens,
and tomatoes!
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Ingredients
n 1 1/2 cups brown or long grain rice
n 2 cans (15 oz. each) black beans,
drained and rinsed
n 1 (15 oz.) can mixed greens, drained
and rinsed
n 1 (15 oz.) can diced tomatoes
n 1 tsp. crushed red pepper, or to taste
Directions
1 Prepare rice according to directions
on package.
2 While rice cooks, drain beans and
greens into a strainer and rinse
them thoroughly.
3 Put beans and greens into saucepan
with diced tomatoes and crushed
red pepper.
4 Simmer 12-15 minutes.
5 Serve over rice.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Leftover Rice and
Bean Burrito
Makes 6 servings
Breakfast doesn’t have to be limited
to the usual “breakfast foods.”
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Ingredients
n 1 (15 oz.) can black beans,
drained and rinsed
n 1 1/2 cups salsa
n 1 3/4 cups leftover pre-cooked rice
n 1 cup grated cheddar cheese
n 1 cup lettuce
n 6-8 whole wheat tortillas
Directions
1In a large frying pan, over low heat,
combine black beans and salsa,
stirring well.
2Add the leftover rice and cook until
just hot.
3Spoon rice and bean mixture onto
the whole wheat tortillas.
4Top each tortilla with cheese,
lettuce, and other vegetables.
5 Serve and enjoy!
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Easy Shepherd’s Pie
Makes 6 servings
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Ingredients
n 6 potatoes, washed and cut
into cubes
n 1 (24 oz.) can of beef stew
n 1 (15 oz.) can of green beans,
drained and rinsed
n 1 1/4 cups 2% milk
n black pepper to taste
Directions
1Preheat oven to 400 degrees
Fahrenheit.
2Bring water to a boil and boil
potatoes until they can be cut with
a fork.
3 Drain potatoes, add milk and pepper.
4 Mash potatoes until smooth.
5In oven dish, pour beef stew and
green beans.
6 Spread mashed potatoes on top
of stew.
7 Bake in oven for 30 minutes.
8 Serve and enjoy!
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Brown Rice and
Turkey Soup
Makes 8 servings
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Ingredients
n 1 lb. lean ground turkey
n 1 large potato, cubed
n 1 medium onion, chopped
n 1 (16 oz.) can kidney beans, drained
and rinsed
n 1 (28 oz.) can plum tomatoes,
crushed
n 1/4 cup dry rice
n 1/4 tsp. salt
n ground black pepper to taste
n 6 cups water
Directions
1In a large saucepan, sauté ground
turkey over medium heat until
browned, about 5 minutes.
2Drain and rinse the kidney beans
under cold water.
3Drain the excess fat from the pan
and add the tomatoes, potatoes,
beans, onion, rice, water, salt and
pepper.
4Bring to a boil then reduce heat
to low.
5 Simmer for 1 hour and serve.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Chili Con Chicken
Makes 4 servings
For chicken lovers, high in protein,
Vitamin A and C.
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Ingredients
n 1 lb. canned chicken
n 1 medium onion, diced
n 2 tbsp. chili powder
n 1 (16 oz.) can kidney beans
n 1 green pepper, diced
n 1 tsp. black pepper
n 1 (16 oz.) can diced tomatoes
Directions
1Brown the chicken in a skillet,
stirring to cook evenly. Stir in all
remaining ingredients.
2Cook over medium heat, stirring often
until well-blended and thickened.
You can serve Chili con Chicken over
pasta or rice if desired.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Chicken Chili
Makes 4 servings
Chili works well as a side dish or a
main meal! Add hot sauce or hot peppers
if you want to make the chili even spicier.
A hearty main course.
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Ingredients
n 1 lb. canned chicken
n 1 medium onion, diced
n 2 tbsp. chili powder
n 1 (16 oz.) can kidney beans
n 1 green pepper, diced
n 1 tsp. black pepper
n 1 (16 oz.) can crushed tomatoes
Directions
1Brown the chicken in a skillet,
stirring to cook evenly.
2 Stir in all remaining ingredients.
3Cook over medium heat, stirring often
until well blended and thickened.
4 Serve over pasta or rice, if desired.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Tuna and White
Bean Salad
Makes ? servings
A great lunch or dinner, high in protein.
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Ingredients
n 2 cans (6 oz. each) waterpacked tuna, drained
n 1 cup dried Great
Northern beans
2 cloves garlic, minced
4 plum tomatoes, diced
n 3 tbsp. olive oil
n 1/2 cup lemon juice
1/4 tsp. salt
1/4 tsp. pepper
n 4 slices whole wheat
bread, toasted
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Directions
To cook dried beans:
1Wash and sort. Pick out dirt and stones.
2Soak overnight by placing in a bowl
and covering with cold water. Place in
refrigerator over night. Or cover with cold
water. Bring to a boil over medium heat
for 10 minutes. Change water. Cover and
soak in the refrigerator for 1/2 to 1 hour
before cooking.
3Drain the beans well and rinse. Add 2
cups water for every 1/2 cup pre-soaked
dried beans. Cook for about 1 hour and
skim the froth off of the surface.
To make Tuna and White Bean Salad:
1In a large bowl, combine tuna, beans,
garlic, ) In a large bowl, combine tuna,
beans, garlic, tomatoes, olive oil, lemon
juice, salt and pepper.
2Toss to combine.
3Serve on top of the toasted bread.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Fruity Zucchini
Bread
Makes 32 servings
A healthy serving of fruit
and vegetables in bread.
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Ingredients
n 3 eggs
n 2 cups of sugar
n 1 cup unsweetened
applesauce
n 2 tsp. vanilla extract
2 cups shredded zucchini
1 cup shredded carrots
n 1 (16 oz.) can fruit
cocktail, drained
n 3 cups all-purpose flour
2 tsp. baking soda
1 1/2 tsp. ground cinnamon
n 1 tsp. salt
n 3/4 tsp. nutmeg
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Directions
1Preheat oven to 325 degrees. Grease two
8 x 4 inch loaf pans and then dust them
with a small amount of flour to prevent
finished bread from sticking to pan.
2Mix dry ingredients in large mixing bowl.
3Shred zucchini and carrots with box-style
cheese grater.
4In a large mixing bowl, beat eggs. Add
sugar, applesauce and vanilla and beat
well. Stir in zucchini, carrots, and fruit
cocktail.
5Add egg mixture to dry ingredients, stir
until combined.
6Pour mixture into prepared loaf pans and
cook for 60– 70 minutes, or until toothpick
inserted into center of loaf comes out clean.
7 Serve and enjoy!
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Tuna Quesadillas
Makes 4 servings
Serve this at your holiday party
as a healthy appetizer; simply cut the
quesadillas into smaller pieces.
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Ingredients
1 (6 oz.) can drained tuna fish,
packed in water
n 1 tbsp. spoon light mayonnaise
n
Directions
Microwave Preparation:
1Mix tuna with mayonnaise
2Spoon filling onto half of each tortilla.
3Top filling with cheese, and fold in half.
4Microwave on high for 60 seconds.
5Turn the plate half way through cook
time.
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4 flour tortillas
1/2 cup grated low-fat cheddar
cheese
Stove Preparation:
1Mix tuna with mayonnaise and cheese.
2Divide mixture onto two tortillas and
top with remaining two tortillas.
3Spray a skillet with non-stick cooking
spray.
4Brown quesadillas on both sides.
5Cut in half before serving.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Summer Squash
with Beans &Rice
Makes 4 servings
Brown rice has more fiber than
white rice, and eating a high-fiber
diet is good for digestion.
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Ingredients
n 1 cup uncooked brown rice
n 1 tablespoon canola oil
n 1/2 onion, chopped
n 2 garlic cloves, finely chopped
n 2 cups cooked pinto beans
n 1 zucchini or yellow squash, sliced
n 1 (15 oz.) can diced tomatoes
n 1 (15 oz.) can corn, drained & rinsed
Directions
1Cook rice according to package
directions.
2In a large saucepan, heat oil over
medium heat. Add onion and garlic,
cook and stir until tender. Add
zucchini or yellow squash and
continue to cook for 2 minutes. Add
beans, tomatoes with juice, corn and
oregano.
3Add rice, cover and reduce heat
to low and continue to cook for 5
minutes. Remove from heat and let
stand 5 minutes before serving.
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System
Ants on a log
Makes 4 servings
Peanut butter can be replaced
with cream cheese or almond butter.
Dried cranberries, blueberries or
cherries can be substituted for raisins.
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Ingredients
n 4 stalks celery
n 4-6 tsp. of peanut butter
n Handful of raisins or dried
cranberries
Directions
1 Clean the celery and remove tops.
2 Cut into 2 inch pieces.
3Spread peanut butter on to celery
and dot with raisins or cranberries.
4Serve and enjoy!
Any questions/comments, please contact: HealthyTips@alexian.net
Recipe courtesy of the Greater Pittsburgh Community Food Bank. © 2012 Alexian Brothers Health System