Lunch List 1

Now we are starting into a lunch series just in case you don't want soup and sandwiches.

Cheesy Bean & Rice Skillet

1/2 cup cooked rice (leftover works great)

1/2 cup canned black beans, rinsed and drained

1/4 cup salsa

1/4 cup shredded cheddar or Monterey Jack cheese

1 tablespoon olive oil

Salt and pepper to taste

Optional: 1/4 cup canned corn

To make: heat olive oil in a small skillet over medium heat. Add black beans, corn (if using), and salsa. Cook for 2-3 minutes until heated through. Stir in the cooked rice. Sprinkle cheese over the top, cover, and cook for another 1-2 minutes until cheese is melted and bubbly. Season with salt and pepper.

Quick Veggie Fried Rice

1 cup cooked rice (day-old cold rice works best)

1/2 cup frozen mixed vegetables

1 large egg, beaten

1 tablespoon soy sauce

1 tablespoon vegetable oil

Salt and pepper to taste

Optional: 1 teaspoon sesame oil

To make: heat vegetable oil in a skillet or wok over medium-high heat. Add frozen mixed vegetables and stir-fry for 3-4 minutes until tender-crisp. Push vegetables to one side of the pan. Pour beaten egg into the empty side and scramble until cooked. Add day-old cooked rice to the pan. Break up any clumps. Stir in soy sauce and sesame oil (if using). Stir-fry everything together for 2-3 minutes until heated through and well combined. Season with salt and pepper if needed.

Pasta Aglio e Olio (Garlic and Oil Pasta)

1 cup dry spaghetti or linguine

2 cloves garlic, thinly sliced

3 tablespoons olive oil

1/4 teaspoon red pepper flakes (or to taste)

Salt and black pepper to taste

Optional: 2 tablespoons fresh parsley, chopped

Optional: Parmesan cheese for serving

To make: cook pasta according to package directions until al dente. Reserve 1/4 cup of pasta water before draining. While pasta cooks, heat olive oil in a small skillet over medium-low heat. Add sliced garlic and red pepper flakes. Cook gently for 3-5 minutes until garlic is fragrant and lightly golden (do not burn). Drain pasta and add it directly to the skillet with the garlic oil. Add reserved pasta water, chopped parsley (if using), salt, and pepper. Toss well to combine, allowing the sauce to emulsify slightly. Top with Parmesan cheese if desired.

Lentil & Veggie Patties (No Bun or With Bun)

1 cup cooked brown or green lentils

1/4 cup grated carrot

1/4 cup finely chopped onion

1/4 cup breadcrumbs (or oat flour)

1 large egg

1 teaspoon cumin powder

1/2 teaspoon garlic powder

Salt and pepper to taste

2 tablespoons vegetable oil for frying

Optional: hamburger buns

To make: in a medium bowl, mash cooked lentils slightly with a fork. Add grated carrot, chopped onion, breadcrumbs, egg, cumin, garlic powder, salt, and pepper. Mix well until combined and you can form patties. If too wet, add more breadcrumbs; if too dry, add a tiny bit of water. Form the mixture into 2-3 small patties. Heat vegetable oil in a skillet over medium heat. Carefully place patties in the hot oil and cook for 4-6 minutes per side, until golden brown and heated through.

Note: these can be served with salsa on the side if not using a bun

Baked Potato with Chili Beans

1 medium baking potato (Russet or Idaho)

1 cup canned chili beans (or plain kidney beans seasoned with chili powder)

1/4 cup shredded cheese (cheddar or Monterey Jack)

Optional toppings: sour cream, chopped green onions, hot sauce

To make: Preheat your oven to 400°F. Pierce the potato several times with a fork. Bake your potato directly on the oven rack for 45-60 minutes, or until tender when squeezed. (Alternatively, microwave for 5-8 minutes until tender). While potato bakes, gently heat the chili beans in a small saucepan or microwave them until warm. Once your potato is cooked, carefully slice it open lengthwise. Fluff the inside with a fork. Spoon the warm chili beans over the potato. Top with shredded cheese and any optional toppings.

 

💗 Jo