At SNAP4CT, we love tacos and we love beans! These vegetarian black bean and lentil tacos are loaded with fiber, which helps to make them diabetes friendly and heart healthy. Want another idea for a taco filling? Try this simple one pot, 2 ingredient Salsa Chicken recipe.
Makes: 4 Servings
Ingredients 4 whole wheat flour tortillas (or corn tortillas / taco shells) 1/2 cup dry lentils, sorted and rinsed 1 can (15 oz) black beans, drained and rinsed 1 packet low sodium taco seasoning OR 3 tablespoons of simple homemade Taco Seasoning 1½ cups water
Cook lentils in the water over medium-high heat until almost all of the water is absorbed (about 15 minutes).
When there is about 2 tablespoons of water left, add black beans and taco seasoning. Stir and continue cooking until all of the water is absorbed (about 2 minutes).
Add mixture to tortillas or taco shells and top as you like.
Spaghetti squash is an amazing alternative to pasta. Whether you’re trying decrease your refined carbohydrate intake, eat more fiber, or simply just trying to get more fruits and veggies into your diet, spaghetti squash is a great way to do all of those! Plus it lasts for a long time, so its a great budget pantry item.
Makes: 4 Servings
Ingredients 1 medium- large spaghetti squash (about 2-3pounds) 1/4 cup water 1 cup pasta sauce, low sodium
Instructions
Use a fork to poke holes in the whole spaghetti squash on all sides. Place in the microwave for 1-2 minutes to soften.
Remove spaghetti squash from the microwave. Use a large knife to cut the softened squash in half the long way. If the squash is still too hard to cut, put back in the microwave for 1-2 more minutes.
Once squash is cut in half remove the seeds and stringy pulp from both sides. You can discard this or keep the seeds to roast.
Place the 2 squash halves, cut side down, in glass microwave safe baking dish. Add ¼ cup water and cover with paper towel.
Microwave on high for 12 minutes. Squash is done when it is easy to pierce with a fork, or soft when pressed. Let cool for 3 minutes.
Flip the squash halves so that the cut side is up. Drag a fork from the outside edge of the squash toward the center (where the seeds were) to create your “spaghetti”.
Dump the spaghetti into a large bowl and toss with tomato sauce. Portion out 1 cup for each serving, top with grated cheese or herbs if desired.
“Pasta con Ceci” simply means “Pasta with Chickpeas”! This simple one pan meal is ready in minutes and is a family favorite. Feel free to add any other veggies that you like to this dish. Check out our One Pot Pasta with Veggies for another similar recipe.
Makes: 3 Servings
Ingredients
3 cloves garlic, peeled and minced (or 1 Tbs pre-minced garlic)
3 Tbs tomato paste
1 can (15 oz) chickpeas or other white beans, drained and rinsed
1/2 cup dry pasta (elbows work well)
1/4 cup olive oil (or vegetable oil of your choice)
1 1/2-2 cups boiling water
Instructions
In a large pot or skillet, heat the oil.
Add the garlic and cook, stirring until it becomes fragrant, about 1 minute.
Stir in the tomato paste and cook for about 30 seconds.
Add the chickpeas, pasta, and boiling water. Stir to scrape up any browned bits on the bottom of the pot, lower the heat, and simmer until the pasta is cooked and most of the liquid has been absorbed, about 15 to 20 minutes.
Spice up your baked potato and load it up with fresh tomatoes and beans.Potatoes are a great food to have in your pantry because they last for a long time. Make sure to eat the skin on your potatoes to increase your fiber intake!
Makes: 2 Servings
Ingredients
2 medium-sized sweet potatoes(or large white potatoes)
1 can (15 oz)black beans rinsed
1 medium tomato diced (or 1 small can low sodium diced tomatoes)
1/2 tsp ground cumin
1/2 tsp chili powder
2 tsp olive oil(or vegetable oil of your choice)
Salmon is full of healthyomega-3 fatty acids that can help improve blood pressure and heart health. This Smoky Mustard Salmon recipe is packed full of flavor. Try it with one of our side dishes or on top of a salad.
Makes: 4 Servings
Ingredients
3 Tbs whole-grain or Dijon mustard
1/4 tsp smoked paprika or ground chipotle pepper
1/4 tsp freshly ground pepper
4salmon fillets(4 oz each), skinless, center cut
Instructions
Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
Combine mustard, paprika (or chipotle) and pepper in a small bowl.
Place salmon fillets on the prepared baking sheet.
Spread the mustard mixture evenly on the salmon.
Roast until just cooked through, about 8-12 minutes.
Notes: Cost will depend on the market price for salmon. Keep your eye out for when its on sale!
Root vegetables are great because they last a long time and they all taste so good together. Try mixing root vegetables you know that you like with new varieties you want to try!
Makes: 9 Servings
Ingredients
1 lb carrots or sweet potatoes
1 large onion
3 lbs skinless chicken pieces
1 lb root vegetables (red potatoes/beets/turnips/rutabagas/parsnips)
1 clove garlic or 1 tsp minced garlic, or ½ tsp garlic powder
1 large lemon
1/4 cup olive oil or vegetable oil of your choice
1/4 cup water
1/4 tsp salt
1/4 tsp black pepper
Optional seasonings: Homemade Italian seasoning, fresh rosemary, parsley, or thyme. Don’t have fresh herbs? Check out this blog to learn how to use dried varieties instead.
Instructions
Preheat oven to 375°F.
Cut lemon in half and squeeze the juice into a large bowl. Discard seeds. Add vegetables, water, oil, Italian seasoning, salt, and pepper to the bowl. If using other herbs, add those as well. Toss to combine.
Transfer vegetables to a pan. Leaving the leftover marinade in the bowl. Place pan with veggies in oven. Bake for 10 minutes.
While veggies bake, toss chicken in the remaining marinade. Let sit at room temperature for about 10 minutes.
Remove pan from oven. Add chicken pieces on top of veggies. Return to oven.
Continue roasting until chicken is cooked through and a food thermometer reads 165°F, about 40 minutes more (when you cut into it there should be no pink). As the chicken roasts, use a mixing spoon to turn vegetables about every 15 minutes.
*Nutrition information includes carrots and red potatoes in analysis.
Canned tuna is an excellent budget friendly protein source. What could be easier than these Tuna Fish Tacos? This recipe uses only 5 ingredients and can be pulled together in less than 5 minutes. Try this recipe for a different variation of fish tacos.
Makes: 4 Servings
Ingredients 1 can (15 oz) tuna, packed in water, drained and flaked 8 whole wheat tortillas 1 cup green or red cabbage, finely shredded 3/4 cup Monterey Jack cheese, shredded 1 1/2 cup of your favorite salsa OR the salsa recipe below
Salsa Recipe (Optional) 1 can (15 oz) peach slices, drained and chopped 1 can (4.25 oz) green chilies, drained and finely chopped 1/4 cup red onion, finely chopped 1 Tbs fresh parsley, chopped 1 Tbs lime juice 1/4 tsp Tabasco pepper sauce
Instructions
If making the homemade salsa, combine all salsa ingredients in a medium bowl and refrigerate until serving.
Fill tortillas with flaked tuna and top with the shredded cabbage, cheese and salsa of your choice.
Meatballs are very easy to make. Baking meatballs is a healthier alternative to frying. Try these meatballs with one of our meatless pasta recipes like Pasta con Ceci or Spaghetti Squash with Sauce to add some additional protein.
Makes: 8 Servings
Ingredients
1 lb 90-95% lean ground beef or ground turkey
1 egg
1/2 cup rolled oats
1/2 cup milk, 1% or skim
1/4 tsp black pepper
1/4 tsp dried parsley
1 tsp onion powder
Instructions
Preheat oven to 425°F. Spray a baking sheet with cooking spray.
Mix all ingredients in a large bowl.
Using your hands, shape the mixture into 24 meatballs. Arrange meatballs on baking sheet so that they are at least 1/2 an inch apart. You may need to use two baking sheets or bake these meatballs in two batches.
Bake for 12-15 minutes. It is best to use a food thermometer to check for doneness (it should read 160°F for ground beef and 165°F for ground turkey).
Note: Instead of using the spices listed above, try using 2 tsp of homemade Italian Seasoning! These spice blends are super easy to make and can be used in many different recipes!
This simple Citrus Chicken recipe is sure to be a family favorite. Lemon juice and spices add flavor without adding salt or fat. This trick is a great way to make recipes more heart healthy. Check out these other tips for making a heart healthy meal.
Makes: 4 Servings
Ingredients
4 chicken thighs (about 6oz each), with bone
2 tsp dried oregano
1 tsp cumin
Juice from 1 fresh lime or lemon, or 2 Tbs refrigerated juice
Optional Ingredients: 1/4 tsp Kosher salt and/or 1/4 tsp black pepper
Instructions
Preheat the oven to 425°F.
To trim the chicken, lay the chicken thighs on the cutting board, skin side up. Use a sharp knife to cut excess fat.
Put the chicken, oregano, cumin, lime juice, salt, and pepper in a bowl and mix well.
*Optional: place bowl in the refrigerator for a few hours, or overnight for increased flavor.
Place chicken thighs on a baking sheet and pour excess marinade over the top.
Bake for about 30 minutes until the juice of the chicken runs clear when cut and the skin is well browned.
What could be easier? Just fill foil packets with tilapia, or your favorite white fish, add in seasonings, and grill or bake. In under 20 minutes you have a delicious dish. Pair this with a fresh salad or side dish for a healthy meal.
Makes: 4 Servings
Ingredients
4 tilapia filets or any white fish, about 1 1/2 lb total
2 Tbs olive oil
1 Tbs lemon pepper seasoning
1/2 yellow onion, sliced into rings
Optional ingredients: 1/2 lemon cut into slices, fresh dill sprigs, 1/4 tsp salt & pepper
Instructions
Heat the grill on medium-high.*
Place each filet on a piece of foil (the foil will need to be large enough to create a dome around the fish).
Drizzle olive oil on each filet. Sprinkle with lemon pepper seasoning, and top with onion, lemon slices, and dill (if using).
Bring the long edges of the aluminum foil together over the fish and make thin folds to form an airtight seal. Fold the short edges in 2-3 times to seal the sides.
Place directly on grill and close the lid. Cook for 10-12 min. until fish is opaque and flaky.
*This can also be made in the oven. Bake for 15-20 min in 350°F oven, until fish is opaque and flaky.