These nutritious meals from Feeding America, the nation's largest hunger relief organization, take less than 30 minutes to make and cost less than $10 for 4 or more servings
Southwestern Chicken Primavera
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1 can chicken
1 16-ounce box whole wheat pasta, cooked according to package directions and drained
1 tablespoon oil
1 small onion, diced
1-2 cloves garlic, minced
1 1/2 cups cilantro
1 lime, juiced
1 can pinto, kidney, or black beans, drained and rinsed
1 can corn, drained
1 can diced tomatoes
1. Heat oil in a large pan over medium heat. Sauté onion until soft, add garlic and sauté until fragrant.
2. Add beans, corn, diced tomato and seasonings. Once heated add chicken and cooked pasta. Finish by adding the lime juice and cilantro. Adjust seasonings to taste.
Nutrition score per serving: 390 calories, 5g fat (1g saturated), 70g carbs, 20g protein, 10g fiber, 550mg sodium, 9g sugars
Recipe courtesy of Rhode Island Community Food Bank, Feeding America
Sweet Potato, Apple, Onion Hash
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1 tablespoon butter
1 tablespoon olive oil
2 medium sweet potatoes, peeled and diced
1 large onion, chopped
1 medium apple, chopped
1/4 teaspoon salt
1. Heat butter and oil in a large sauté pan over medium high heat until butter melts.
2. Add the peeled and diced sweet potatoes and cook, stirring occasionally, until they begin to brown, about 5 minutes.
3. Stir in chopped onions and cook until onions begin to soften, about 5 minutes. 4. Add mushrooms, if using, and apples. Cook until apples and potatoes are fork-tender, about 5-6 minutes.
5. Season with 1/4 teaspoon salt, and pepper to taste.
Cooking tip: Add 2 cups sliced mushrooms to add texture and flavor
Nutrition score per serving: 200 calories, 16g fat (2.5g saturated), 35g carbs, 3g protein, 5g fiber, 220mg sodium
Recipe courtesy of Washington D.C.’s Capital Area Food Bank, Feeding America
Bean & Rice Burger with Simple Slaw
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1 can (15 ounces) black or pinto beans, rinsed and drained
1 cup rice, cooked (brown preferred)
1/4 cup chopped onion
2 tablespoons bread crumbs
1 medium egg
1/2 head cabbage, shredded
1 1/2 cups thinly sliced onion
1 orange, segmented
1 apple, shredded
1 carrot, shredded
1 tablespoon apple cider vinegar
2 tablespoons canola oil
6 hamburger buns or slices of bread
1. Preheat oven to 350 degrees.
2. Mash the beans. Then add the rice, onions, bread crumbs, and egg.
3. Place on a greased sheet pan and form into patty shapes. Bake about 15 minutes, or until they begin to hold shape. Flip the patties and finish baking about 10 minutes until the patties hold shape completely.
4. Toss fruits and vegetables for the slaw in the oil and vinegar. Season to taste with salt and pepper.
5. Serve burgers on a bun topped with slaw.
Nutrition score per serving of slaw: 91 calories, 5g fat (.4g saturated), 13g carbs, 1g protein, 4g fiber, 41mg calcium, 18mg sodium, 7.6g sugars
Nutrition score per patty: 248 calories, 3.4g fat (.8g saturated), 46g carbs, 10.5g protein, 5g fiber, 111mg calcium, 523mg sodium, 4g sugars
Recipe courtesy of Las Vegas’ Three Square Food Bank, Feeding America
Southwestern Pork & Veggie Stew
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This dish is similar to classic posole (often spelled pozole), a pork stew originating in Jalisco, Mexico. Any type of pork may be substituted for the ground pork in this recipe. To make a more soup-like stew, add two additional cups of chicken broth.
1 tablespoon canola oil
1 pound (16 ounces) lean ground pork
3 cloves or 1 tablespoon garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, diced
1 small red pepper, unpeeled and diced (or 4 ounces pimentos)
1/2 pound small red potatoes, unpeeled and diced (about 1 1/2 cups)
1 teaspoon ground cumin
1 teaspoon dried oregano
1 tablespoon chili powder
1 (4 ounce) can chopped green chilies, undrained
1 (14 ounce) can no-salt added chicken broth
1/2 cup water
2 (15.5 ounce) cans hominy, rinsed and drained
Optional garnish: chopped cilantro, diced avocado, diced red onion
1. In a large saucepan or pot, heat oil over medium-high heat. Cook pork, breaking it up until browned.
2. Add garlic, onion, red pepper, and potatoes. Cook, stirring, about 2 minutes or until onion is tender.
3. Add cumin, oregano, chili powder, chilies, broth, water, and hominy. Heat to boiling.
4. Reduce heat; cover and simmer 20 minutes, stirring occasionally, until potatoes are tender.
5. Place stew in serving bowls and add garnish, if desired.
Nutrition score per serving: 381 calories, 20g fat, 33g carbs, 17g protein, 6g fiber, 359mg sodium
Recipe courtesy of Kansas City’s Harvesters Community Food Network, Feeding America
Sweet Potato Soup
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3/4 teaspoon extra virgin olive oil
1/4 cup diced onion
3/4 teaspoon garlic powder
1/4 teaspoon salt
1/2 teaspoon pepper
2 teaspoons tomato paste
2 cups water
2 cups low-sodium vegetable stock
2 sweet potatoes, diced
3 cups kale, chopped, blanched, and cooled
1 can (15 ounces) cannellini beans
1 teaspoon lemon juice
1. In a large pot, heat oil over medium heat; add onions, garlic powder, salt, and pepper. Sauté for 1 minute.
2. Add tomato paste, turn heat down to low, and cook for 3 minutes.
3. Pour in water and vegetable stock and add sweet potatoes, beans, and kale.
4. Bring water to a boil, then lower heat to medium and simmer with the lid on until tender, about 10-15 minutes.
5. Add lemon juice and simmer for another 15 minutes.
Nutrition score per serving: 90 calories, 1g fat (0g saturated), 18g carbs, 4g protein, 4g fiber, 160mg sodium
Recipe courtesy of Rochester’s Foodlink in Rochester, Feeding America