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15-Minute Soup

a customizable comfort that's ready in 15-mintues, as advertised.
Ingredients
  • 1 ½ cups pre-soaked beans or 1 (16-ounce) can beans, drained
  • 1 (14-ounce) can low-sodium chicken broth
  • 1 (16-ounce) can chopped or diced tomatoes, undrained
  • 1 small onion, chopped
  • ½ teaspoon garlic powder
  • 1 (10-ounce) package frozen, chopped spinach
  • ½ cup whole grain pasta, such as elbow or rotini
Directions
  1. Combine all ingredients in an pot except spinach and pasta.
  2. Heat until the liquid comes to a boil.
  3. Stir in and break up spinach; bring to a boil again.
  4. Stir in pasta and simmer until tender, about 8-10 minutes.

 

MAKE IT YOUR OWN

Consider adding additional canned or frozen vegetables. Drain and rinse canned vegetables to reduce sodium intake.

 

*Adapted from North Carolina EFNEP

Potatoes + Yogurt + Spices and Herbs? This Mash was Meant to Be.
Ingredients
  • 2.5 lbs gold, red, or white, or sweet potatoes, washed and cut into 2" pieces
  • ½ stick or 2 oz. unsalted butter, softened, cut into 2 Tbsp pieces
  • ½ cup or 4 oz. plain low-fat yogurt
  • 2 tablespoons 1% milk, or more to adjust for desired texture
OPTIONAL
  • 1 tablespoon salt, used in boiling water
  • Fresh herbs or spices like garlic powder and rosemary
Directions
  1. In a large pot, combine potatoes with cold water until covered by 1 to 2 inches of water. Add 1 Tbsp of salt (optional) and bring water to a boil over medium-high heat.
  2. Reduce heat and simmer until a fork can easily pierce one of the larger potato pieces. Drain potatoes in a strainer and return them to the hot pot.
  3. Set back on burner (turned off) and allow to steam for 5 minutes, stirring occasionally to help dry potatoes.
  4. Mash the potatoes with a masher. Add in half of the butter and stir gently, add the remaining butter, yogurt, and milk.
  5. Stir until butter is melted and adjust to desired texture with additional dairy. Season to taste

 

 

*Adapted from UMaine Extension Mashed Potatoes

*Nutrition label does not include optional ingredients

UMaine Mashed Potatoes Nutrition Label

Quick, Easy, and cooks during the day while you are busy or away!
Ingredients
  • 6 (4-5 ounce) boneless, skinless chicken breasts
  • 2 (10 ¾ ounce) cans fat-free cream soup (chicken, celery, or mushroom)
  • 1 (4 ounce) can of mushrooms
Directions
  1. Place chicken breasts in slow cooker.
  2. Pour both cans of undiluted soup and mushrooms over the chicken.
  3. Place the lid on the crock pot and cook on low for 8-10 hours. Cook chicken to 165°F.
  4. Serve and enjoy!

MAKE IT YOUR OWN

Consider adding canned or frozen mixed vegetables. Drain and rinse canned vegetables to reduce sodium intake. Serve over whole grain brown rice for added nutrition.

Take your nutrition into your own hands. Use your taste buds to create a delicious smoothie made especially for you!
Ingredients
  • 1-2 cups vegetable greens (e.g., spinach or kale).
  • 1-2 cups of fresh or frozen fruit (e.g., banana, strawberries, blueberries, raspberries, or mango).
  • 2 tablespoons-1/4 cup of protein (e.g., plain Greek yogurt, cottage cheese, nut butter, or nuts).
  • 8-16 fl. oz of liquid (e.g., water, milk, soy milk, almond milk, tea, or 100% juice).
  • Flavor enhancers like cocoa powder or cinnamon are optional
Directions
  1. Blend chosen ingredients in a blender or using a hand blender with a hand blender safe cup or container. Use a separate bowl to blend ingredients, if necessary. 
  2. Serve in desired drinking container. Try garnishing with fresh herbs, such as mint, basil, or rosemary.