Easy pantry meals
15-Minute Black Bean Soup
Pour black beans into a large pot. Mash about 1/3 of the beans against the side of the pot.
Add in rest of ingredients.
Cook over medium heat, stirring regularly.
Finish with your favorite toppings, such as corn chips, sour cream, avocado, or cheddar cheese.
Per serving: 559 calories, 7 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 1,310 milligrams sodium, 112 grams total carbohydrates, 24 grams fiber, 26 grams protein.
Italian Polenta Bowl
Heat olive oil in a large skillet over medium heat.
Sprinkle both sides of chicken breasts with 2 teaspoons of the Italian seasoning and sauté for 5 to 7 minutes per side, until cooked through. Remove from skillet; let cool for a minute, then cut into strips. Cover chicken and set aside.
Using the same skillet, simmer together the chickpeas, artichoke hearts, diced tomatoes, black olives, and broth. Add chicken strips and heat through. Meanwhile, bring 4 cups water to a boil in a medium pot. Remove from heat and slowly whisk in instant polenta and black pepper. Cover and let sit for 5 minutes.
When ready, pour polenta into serving bowls, then top with chicken mixture and crumbled goat cheese (optional).
Per serving: 868 calories, 22 grams fat (5.5 grams saturated fat), 84 milligrams cholesterol, 689 grams sodium, 111 grams total carbohydrates, 29 grams fiber, 61 grams protein.
Pumpkin Spice Pancakes with Sweet Syrup
In a large bowl, sift together flour, brown sugar, baking powder, baking soda, salt, and 1 tablespoon pumpkin pie spice. Stir to incorporate.
In a medium bowl, whisk canned pumpkin, 11/2 cups milk, butter, egg yolks, and vinegar. Fold wet ingredients into the dry ingredients.
In a small bowl, beat egg whites until soft peaks form. Fold whites into batter, careful to stir as little as possible.
Grease and heat skillet over medium heat (300 F in an electric skillet). Pour 1/3 cup batter into skillet. Cook pancakes about 3 minutes per side. Try flipping the first pancake a few times to get a sense of the best cook time. Cook remaining pancakes.
To make syrup, whisk together sweetened condensed milk, vanilla, 1 teaspoon pumpkin pie spice, and 1 tablespoon milk in a small bowl. Serve immediately.
Per serving: 386 calories, 10 grams fat (5.5 grams saturated fat), 81 milligrams cholesterol, 530 milligrams sodium, 64 grams total carbohydrates, 2.5 grams fiber, 11 grams protein.
Tuna Noodle Casserole
Cook rotini pasta according to package directions. Preheat oven to 375 F. Grease 9 x 13-inch baking dish.
In a large saucepan over medium heat, melt 3 tablespoons butter with the dried onion. Add flour and stir for 1 to 2 minutes, until flour begins to brown and have a nutty smell. Slowly whisk in milk, then whisk in cream of mushroom soup until sauce thickens. Add ½ cup of the cheddar cheese, stirring until melted.
Stir in rotini, peas, mushrooms, and tuna. Pour into casserole dish and top with remaining cheese. Melt remaining butter and toss with the bread crumbs. Scatter crumbs over cheese.
Bake for 15 to 20 minutes, or until crumb topping is nicely browned.
Per serving: 631 calories, 25 grams fat (13 grams saturated fat), 147 milligrams cholesterol, 666 milligrams sodium, 58 grams total carbohydrates, 1.5 grams fiber, 42 grams protein.