From the Dietitian: New year, new meal prep for your family

Ashley Danielson
·3 min read

One of the biggest obstacles busy Americans face when preparing nutritious meals is lack of time. Thankfully, with a little planning you can simplify and de-stress meal time.

For a fun way to use leftovers, prepare some extra when you’re making dinner and use that ingredient for a delicious lunch the next day.

But first, start by stocking up on a few pantry staples to make meal prep a breeze.

No-Salt-Added Products: Keep some no-salt-added protein sources like black beans and chickpeas on hand. These are a great way to add fiber and filler to a meal.

Color Your Plate: Keep color handy with easy-to-grab steamer veggies, no-salt-added canned veggies or Yukon potatoes. These are great convenient sides to add to your meal.

Spice It Up: Flavor up your dish with healthier low-sodium options like dried herbs and spices such as black pepper, cumin and garlic powder.

Great Grains: Rice is a great pantry staple to keep on hand – such as Hy-Vee long grain brown rice. The next time you have leftover chicken, try pairing it with brown rice and frozen stir-fry veggies for a tasty and healthy way to create a new meal from leftovers.

Try this tasty and nutritious Black Bean Burger recipe for dinner and transform it into a delicious Thai Basil Black Bean Bowl for lunch the next day:

Feta, Black Bean and Corn Burger

Serves 4

All you need:

  • 3 (9.5-oz) pkgs frozen Southwest chipotle sweet corn blend, thawed

  • 1 medium red onion, divided

  • Nonstick cooking spray

  • 6 cloves garlic, minced

  • 1 (8-oz.) pkg Soiree traditional feta chunk cheese, divided

  • ½ cup plain panko bread crumbs

  • 1 tbsp plus 1 tsp ground cumin, divided

  • 1 tbsp Dijon mustard

  • 1 tbsp Worcestershire sauce

  • ½ tsp black pepper

  • 1 dash cayenne pepper

  • 1 large egg

  • 1 (8.8-oz) pkg ready-to-eat 7 grains blend

  • 1 tbsp vegetable oil

  • ¼ cup mayonnaise

  • 4 hamburger buns, split and toasted

  • 1 cup baby arugula

  • 2 avocados, seeded, peeled and sliced

All you do:

  • Line a large rimmed baking pan with paper towels; spread thawed sweet corn blend in prepared baking pan. Pat dry with additional paper towels. Finely chop ½ red onion; slice remaining half and set aside.

  • Spray a large nonstick skillet with nonstick spray. Add chopped onion and cook over medium heat for 2-3 minutes. Add garlic and cook for 1 to 2 minutes or until fragrant. Stir in sweet corn blend and cook for 2 to 3 minutes or until softened.

  • Transfer half of the sweet corn mixture to a food processor. Add ½ package feta cheese, bread crumbs, 1 tablespoon cumin, mustard, Worcestershire, black and cayenne peppers and egg. Cover and pulse until combined. Stir in remaining sweet corn mixture and 7 grains blend.

  • Press mixture into 8 (¼-inch thick) patties, using about ½ cup for each. Wipe skillet clean with paper towels. Heat vegetable oil in skillet over medium-high heat. Cook burgers in 2 batches for 8 to 10 minutes each or until browned (160 degrees F), turning halfway through.

  • Stir together mayonnaise and remaining 1 teaspoon cumin; spread on bun tops. Slice remaining ½ package feta. Top bun bottoms with arugula, 4 of the burgers, sliced feta, sliced onion and avocados. Set aside remaining 4 burgers for another use. Add bun tops.

Bring the heat with your leftover Feta, Black Bean and Corn Burgers by turning them into a delicious Thai Basil Black Bean Bowl.

The information is not intended as medical advice. Please consult a medical professional for individual advice. Have a question for your Hy-Vee Dietitian? Contact Ashley at ashleydanielson@hy-vee.com or call her at 515.695.3792. Your question will be answered and may be featured with your permission.

This article originally appeared on Des Moines Register: From the Dietitian: New year, new meal prep for your family