Ashley Danielson | Special to the Register
One of the biggest obstacles busy Americans face when preparing nutritious meals is lack of time. Thankfully, with a little planning you can simplify and de-stress meal time.
For a fun way to use leftovers, prepare some extra when you’re making dinner and use that ingredient for a delicious lunch the next day.
But first, start by stocking up on a few pantry staples to make meal prep a breeze.
No-Salt-Added Products: Keep some no-salt-added protein sources like black beans and chickpeas on hand. These are a great way to add fiber and filler to a meal.
Color Your Plate: Keep color handy with easy-to-grab steamer veggies, no-salt-added canned veggies or Yukon potatoes. These are great convenient sides to add to your meal.
Spice It Up: Flavor up your dish with healthier low-sodium options like dried herbs and spices such as black pepper, cumin and garlic powder.
Great Grains: Rice is a great pantry staple to keep on hand – such as Hy-Vee long grain brown rice. The next time you have leftover chicken, try pairing it with brown rice and frozen stir-fry veggies for a tasty and healthy way to create a new meal from leftovers.
Try this tasty and nutritious Black Bean Burger recipe for dinner and transform it into a delicious Thai Basil Black Bean Bowl for lunch the next day:
Feta, Black Bean and Corn Burger
All you need:
- 3 (9.5-oz) pkgs frozen Southwest chipotle sweet corn blend, thawed
- 1 medium red onion, divided
- Nonstick cooking spray
- 6 cloves garlic, minced
- 1 (8-oz.) pkg Soiree traditional feta chunk cheese, divided
- ½ cup plain panko bread crumbs
- 1 tbsp plus 1 tsp ground cumin, divided
- 1 tbsp Dijon mustard
- 1 tbsp Worcestershire sauce
- ½ tsp black pepper
- 1 dash cayenne pepper
- 1 large egg
- 1 (8.8-oz) pkg ready-to-eat 7 grains blend
- 1 tbsp vegetable oil
- ¼ cup mayonnaise
- 4 hamburger buns, split and toasted
- 1 cup baby arugula
- 2 avocados, seeded, peeled and sliced
All you do:
- Line a large rimmed baking pan with paper towels; spread thawed sweet corn blend in prepared baking pan. Pat dry with additional paper towels. Finely chop ½ red onion; slice remaining half and set aside.
- Spray a large nonstick skillet with nonstick spray. Add chopped onion and cook over medium heat for 2-3 minutes. Add garlic and cook for 1 to 2 minutes or until fragrant. Stir in sweet corn blend and cook for 2 to 3 minutes or until softened.
- Transfer half of the sweet corn mixture to a food processor. Add ½ package feta cheese, bread crumbs, 1 tablespoon cumin, mustard, Worcestershire, black and cayenne peppers and egg. Cover and pulse until combined. Stir in remaining sweet corn mixture and 7 grains blend.
- Press mixture into 8 (¼-inch thick) patties, using about ½ cup for each. Wipe skillet clean with paper towels. Heat vegetable oil in skillet over medium-high heat. Cook burgers in 2 batches for 8 to 10 minutes each or until browned (160 degrees F), turning halfway through.
- Stir together mayonnaise and remaining 1 teaspoon cumin; spread on bun tops. Slice remaining ½ package feta. Top bun bottoms with arugula, 4 of the burgers, sliced feta, sliced onion and avocados. Set aside remaining 4 burgers for another use. Add bun tops.
Bring the heat with your leftover Feta, Black Bean and Corn Burgers by turning them into a delicious Thai Basil Black Bean Bowl.
The information is not intended as medical advice. Please consult a medical professional for individual advice. Have a question for your Hy-Vee Dietitian? Contact Ashley at [email protected] or call her at 515.695.3792. Your question will be answered and may be featured with your permission.