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Families are busier than ever and sometimes after a busy day of work, and a busy evening ahead, planning and making dinner might be the last thing on your radar! So we’ve come to help with a few quick, easy and nutritious meals to make your weeknights a little easier. Better yet, these recipes use items commonly given in our weekly food pantry food packages and part of WIC food packages.

“We want to disprove the misconception that food pantry items can’t produce healthy and nutritious meals. It’s quite the contrary,” said Carolyn Stewart, program manager of Nutritional Health. “Each week, our food packages include not only pantry staples, but staples for proper nutrition: proteins, vegetables, fruit and various grains to ensure our pantry clients and families are well fed. These recipes are just a small sampling of what can be produced quickly and with common pantry items.”

Three Can Chili

This quick recipe is as easy as opening a few cans, and better yet, can be made in one pot! Want to jazz it up a bit? There are endless options: serve over whole grain pasta or brown rice, add some chicken or ground meat for extra protein, or whatever additional veggies you have handy – green peppers, squash, zucchini, carrots, and/or onions, or add minced garlic or other spices. Top it off with a dallop of low-fat plain Greek yogurt or sour cream, or a sprinkle low-fat cheese.

Serves: 6

Ingredients:

  • 1 can beans (low-sodium pinto, kidney, red or black), undrained
  • 1 can of corn, drained, or 1 package of frozen corn
  • 1 can of crushed tomatoes (low sodium), undrained
  • 1 teaspoon chili powder (or more to taste)

Directions:

  • Place the contents of all three cans into a pan.
  • Add chili powder.
  • Stir to mix all ingredients.
  • Continue to stir over medium heat until heated thoroughly. 

Mediterranean Tuna Salad

Running especially short on time? This recipe is for you, because no cooking is required. But don’t be fooled by its convenience – this quick dish is packed with protein and flavor, and is great as a stand-alone, or can be served in whole wheat tortillas or on a whole wheat bun, alongside whole wheat crackers, or transformed into a pasta salad by adding some cooked whole wheat pasta.

Ingredients:

  • 1 (15 oz) can of garbanzo beans, drained and rinsed
  • 1 (5 oz) can of tuna, drained
  • 1 small red onion, chopped
  • 2 tablespoons red wine vinegar
  • ¼ cup olive oil
  • 2 tablespoons fresh parsley or cilantro, chopped
  • Salt and pepper to taste

Directions:

  • Combine all ingredient together in a medium-sized bowl.
  • Serve with whole wheat crackers or bread, in a whole wheat wrap, or enjoy by itself.

Broccoli & Rice Skillet Meal

This simple skillet meal can be customized in many ways – adding chicken or tofu for extra protein, swapping out broccoli for collard greens or spinach (or adding in both!), incorporating additional vegetables like squash or zucchini, playing with various seasonings and spices, or adding shredded or grated low-fat cheddar or mozzarella cheese.


Serves: 4

  • 1 (10 oz) pack of frozen broccoli
  • 2 cans stewed, low-sodium tomatoes (about 30 oz total)
  • 1 cup of brown rice (cooked)
  • 1 can (15 oz) of white beans, drained and rinsed
  • Black pepper to taste
  • Oregano, basil, or hot pepper (to taste and preference)

Directions:

  • Steam broccoli in the stewed tomatoes using a small pan or pot over medium-high heat.
  • Cook 10-20 minutes (until broccoli is softened), stirring gently.
  • Add the rice, canned beans, and seasonings.
  • Cook until heated through.

Creamy Vegetable Soup

This simple soup is great on its own or can be dressed up with many pantry or fridge staples like: canned, fresh or frozen chicken (if adding meat, make sure meat is thoroughly cooked), different cream soups (subbing in cream of chicken, cream of celery, condensed cheddar cheese soup, or cream of potato soup), adding canned or cooked potatoes, or serving over cooked brown rice.

Serves: 4

Ingredients:

  • 2 cups frozen broccoli
  • 2 cups frozen or canned mixed vegetables, drained
  • 1 can (10 oz) cream of mushroom soup (reduced sodium)
  • 1 soup can full of 1% or nonfat/skim milk
  • 2 ounces grated cheddar cheese or ½ cup shredded

Directions:

  • Mix broccoli, mixed vegetables, and cream of mushroom soup into a saucepan.
  • Fill the soup can with milk and add to saucepan.
  • Stir over low heat until steaming hot and vegetables are cooked. (If adding canned vegetables, add these once frozen broccoli/vegetables are cooked)
  • Add cheese, stirring until melted.
  • Serve hot.