In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares “Budget Friendly, Shelf-Stable Recipes.”

Budget Friendly, Shelf-Stable Recipes

The following recipes use shelf-stable ingredients or items commonly found at your local food pantry. Feel free to add what you have on hand; fresh or frozen items can work too. These recipes are designed to be simple and to use fewer ingredients; therefore, you may have to add in your favorite spices. Common spices used are salt, pepper, garlic, onion, cumin, or Italian seasoning.

White Chicken Chili
2 cans of great northern beans
1 can of corn
1 can green enchilada sauce
1 can salsa verde (chopped green chilies)
1 can cream of chicken
1 large can chunk white chicken
Chicken bouillon cubes or 1 can chicken broth

Combine all ingredients in a pot. You may have to add water or chicken broth for consistency. Bring to a boil and heat for 20–25 minutes. Stir occasionally. Tip: Add in your favorite seasonings like garlic, cumin, onion, or chili powder.

Minestrone Soup
1 ½ cups of small pasta noodles
24 oz tomato sauce
1 can kidney beans
1 can carrots
1 can green beans
1 can diced tomatoes (not drained)
1 can broth

Combine tomato sauce, diced tomatoes, green beans, kidney beans, carrots, and broth in a large pot. Add water depending on preferred consistency. Season with salt, pepper, or Italian seasonings. Bring to a boil, then add pasta. Cover and simmer for 12–15 minutes, stirring until pasta is tender.

Cheesy Chicken and Rice Soup
2 cans of chicken
1 can of corn
1 can black beans
1 can diced tomatoes
1 packet of Spanish rice (white rice will work too)
1 packet of Velveeta cheese sauce (shredded cheese will work too)

In a large pot, combine corn, beans, tomatoes, and canned chicken. Add 4–6 cups of water depending on preferred consistency. You can add a can of chicken broth for more flavor too. Bring to a boil, then add the Spanish rice packet. Reduce to a simmer for 8 minutes. Lastly, add the cheese sauce packet.

Tuna Casserole
1 bag of egg noodles
1 can cream of mushroom
1 can cream of celery (any creamed soup will work)
2–3 cans of tuna in water
1 cup of preferred vegetables (canned or frozen)
Seasonings of choice
Topping of choice

Cook egg noodles in a large pot until al dente. In a bowl, mix cream soup, canned tuna, any vegetable additions, milk, and any preferred seasonings. Mix with cooked noodles until well combined. Place in a greased casserole dish. Top with cheese, breadcrumbs, or crackers. Bake in the oven at 350° for about 25 minutes.