To make: in a large bowl, mash the rinsed and drained cannellini beans with a fork until mostly smooth but still with some texture. Add the well-drained tuna, breadcrumbs, beaten egg, chopped red onion, parsley, lemon juice, dill (if using), salt, and pepper to the bowl. Mix everything together thoroughly until well combined. Form the mixture into 6-8 patties, about 1/2-inch thick. If the mixture is too wet, add a little more breadcrumbs. Heat the olive oil in a large non-stick skillet over medium heat. Carefully place the patties in the hot skillet (you may need to cook in batches). Cook for 5-6 minutes per side, or until golden brown and heated through.
Cheesy Bean & Rice Burritos (Freezer-Friendly)
8 large (10-inch) flour tortillas
2 cups cooked rice (brown or white)
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) pinto beans, rinsed and drained
1 cup shredded cheddar or Monterey Jack cheese
1/2 cup salsa (mild or medium)
1/2 teaspoon chili powder
1/4 teaspoon cumin
Salt and pepper to taste
Optional: 1/2 cup frozen corn, thawed
Optional: 1/4 cup chopped cilantro, 1/4 cup chopped green onions
To make: in a large bowl, combine the cooked rice, rinsed black beans, rinsed pinto beans, shredded cheese, salsa, thawed corn (if using), chili powder, cumin, salt, pepper, and optional cilantro and green onions. Mix well. Warm the tortillas slightly (in the microwave for 15-20 seconds or in a dry skillet for a few seconds per side) to make them more pliable. Lay a tortilla flat. Spoon about 1/2 cup of the filling mixture onto the center of the tortilla, leaving space around the edges. Fold in the sides of the tortilla, then fold up the bottom edge tightly over the filling. Roll the burrito up from the bottom, tucking in the sides as you go, until it’s a tight cylinder. Repeat with remaining tortillas and filling.
Egg & Veggie Muffins/Frittatas
12 large eggs
1/4 cup milk (any kind)
1/2 cup chopped bell peppers (any color)
1/2 cup chopped spinach or kale
1/4 cup chopped onion or scallions
1/2 cup shredded cheese (cheddar, mozzarella, or a blend)
Salt and black pepper to taste
Cooking spray or muffin liners
To make: preheat the oven to 350°F. Lightly grease a 12-cup muffin tin or line with paper liners. In a large bowl, whisk the eggs and milk together until well combined. Season with salt and pepper. Stir in the chopped bell peppers, spinach/kale, onion/scallions, and shredded cheese into the egg mixture. Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full. Bake for 20-25 minutes, or until the egg muffins are set, lightly golden, and a knife inserted into the center comes out clean.
Ground Turkey/Beef & Veggie Skillet
1 tablespoon olive oil
1 pound ground turkey or lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 bell pepper (any color), chopped
1 medium zucchini, chopped
1 can (14.5 oz) diced tomatoes, undrained
1 teaspoon dried Italian seasoning or taco seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
Optional: 1/2 cup shredded cheese for topping
To make: heat olive oil in a large skillet or Dutch oven over medium-high heat. Add the ground turkey/beef and cook, breaking it up with a spoon, until browned. Drain any excess fat. Add the chopped onion and minced garlic to the skillet. Cook for 3-5 minutes until the onion softens. Stir in the chopped bell pepper and zucchini. Cook for another 5-7 minutes, stirring occasionally, until vegetables are tender-crisp. Add the undrained diced tomatoes, Italian/taco seasoning, salt, and pepper. Bring to a simmer, then reduce heat to low, cover, and cook for 10-15 minutes, allowing the flavors to meld. If desired, sprinkle with shredded cheese before serving or portioning.
Sweet Potato & Black Bean Hash
2 tablespoons olive oil
2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
1 medium onion, chopped
1 bell pepper (any color), diced
2 cloves garlic, minced
1 can (15 oz) black beans, rinsed and drained
1 teaspoon smoked paprika
1/2 teaspoon cumin
Salt and black pepper to taste
Optional: 1/4 teaspoon cayenne pepper (for heat)
Optional: chopped cilantro or green onions for garnish
To make: heat olive oil in a large skillet over medium-high heat. Add the diced sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they start to soften and brown. Add the chopped onion and bell pepper to the skillet. Cook for another 5-7 minutes until vegetables are tender-crisp. Stir in the minced garlic, smoked paprika, cumin, and cayenne pepper (if using). Cook for 1 minute until fragrant. Add the rinsed and drained black beans to the skillet. Cook for 3-5 minutes, stirring gently, until everything is heated through and flavors have melded together. Season with salt and pepper to taste.
💗 Jo
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