Southwestern Chicken Soup
Rotisserie chicken is a great shortcut to use when you’re tight on time. Michelle Dudash, RDN, and author of Clean Eating For Busy Families, relies on already-cooked chicken to whip up her Southwestern chicken soup in about 15 minutes. To make: in a large pot, combine 1 can drained black beans, 1/2 cup salsa, 4 cups chicken broth (reduced sodium, if possible), and 1 tablespoon Mexican or Southwest seasoning. Heat over high heat until it comes to a simmer, and then reduce heat. Meanwhile, shred the rotisserie chicken, and stir it into the pot. Heat through, about 5 minutes. Ladle into bowls, and serve with lime wedges, avocado, and cilantro.
No-Fuss Veggie Burrito
Think you need fresh produce to make a meal? Think again. A recent study in the journal Nutrients found that people who used canned foods more frequently (more than six canned items per week) had healthier diets and higher intakes of 17 essential nutrients compared to those who use the least canned goods. LA registered dietitian Vandana Sheth, RD, turns to a few canned staples in her pantry to make family-friendly burritos. Here’s how: drain 1 can each of black beans and corn, place in a skillet with chopped onion, and season with Mexican or Southwestern spices, as desired. Once heated through, put a few spoonfuls of the bean and corn mixture in a whole-grain wrap or tortilla, and top with salsa, diced avocado, and fresh cilantro.
