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Staple Dinner Ideas

 
Knowing what to cook for dinner can be tough. This is even harder when you don’t have a meal planned. Something you can do to relieve stress around dinner is to have a few staple meals options available. Here are some quick and easy meal ideas that you can whip up in under 30 minutes:
 
Black Bean Quesadilla:
What you need:  whole wheat tortillas (brand example: Joseph’s tortilla), 1 can of black beans, shredded cheese, and salsa (optional).
Enjoy with a side of steamed vegetable (brand example: Birdseye Steam fresh bags).
 
Tuna Melt:
What you need: 1 packet or can of tuna in water, whole wheat bread or sandwich thin, tomato, and cheese.
Enjoy with a garden salad. 
 
Pasta with chicken and broccoli:
What you need: Whole wheat or chickpea pasta, chicken (use Perdue shortcuts precooked chicken or rotisserie chicken), frozen broccoli, marinara sauce, and Parmesan cheese.
Enjoy with a garden salad. 
 
Vegetable Omelet
What you need: 2-3 eggs, frozen onion and peppers, and 1 slice of cheese. 
Enjoy with a side of microwavable potatoes (brand example: The Little Potato Company) 
 
These are just a few examples of quick and easy staple dinners. Pick two options and have those ingredients at home for a last minute meal. 
 
Information gathered & adapted from:
Evolution RD’s
Sweet Potato and Black Bean Quesadilla 
Servings: 4
 
Ingredients
1 10 ounce bag of frozen steamable sweet potato chunks
1 (15.5 ounces) can Black beans, drained and rinsed 
1 Tablespoon of  low sodium taco seasoning
4 8 inch whole wheat tortillas
1 1/2 cup mexican shredded cheese
1 tablespoon olive oil 
1/2 cup salsa 
 
Preparation
  
1. Steam sweet potatoes per directions on the bag. Set aside to cool.
2. Heat a medium skillet over medium heat.
3. Mix beans, sweet potato and taco seasoning together in a bowl and toss. 
4. Divide mixture among tortillas and top evenly with cheese. Fold each tortilla in half over filling.
5. Add oil to skillet and place 2 quesadillas at a time in the pan. Cook for 2 minutes on each side. Repeat with remaining quesadillas.
6. Enjoy quesadilla with salsa for dipping 
 
Serving Size: 1 quesadilla 
 
 
Nutrition Information per Serving: 368 calories, 20 grams total fat, 9.8 grams of saturated fat, 32 grams carbohydrate, 10 grams fiber, 17 grams protein, 640 milligrams sodium, 680 milligrams potassium, 3.5 grams sugar
 
 
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