Here’s one grocery shopping tip: When planning out meals for the week, consider committing to a particular cuisine for a handful of meals. That way, items that you only need a small amount of for a given recipe (like fresh herbs) don’t go to waste, or you can buy certain ingredients in bulk.
We’ve rounded up six Southwestern-inspired dishes to help you plan your shopping list for the week. How? Pick out at least two recipes from this list so that one bunch of cilantro or package of whole wheat tortillas can stretch for several meals. Enjoy!
SANTA FE CHICKEN WITH RICE & BEANS
Makes 1 serving
Prep: 10 min Cook: 18 min
Ingredients
- 85 g skinless, boneless chicken breast
- 1 clove garlic, minced
- ¼ cup chopped onions
- ½ cup chopped green bell peppers
- ½ cup chopped zucchini
- ¼ cup salsa
- 1 tsp olive oil
- ½ cup cooked brown rice
- ½ cup canned black beans, rinsed and drained
- ¼ tsp chili powder
- ½ lime, juiced
Instructions
Sauté chicken, garlic, onions, bell peppers, zucchini, and salsa in oil for 15 minutes or until chicken is 165°F. Mix rice, beans, chili powder, and lime juice and microwave for 1-2 minutes. Serve chicken with rice and beans.
Nutrition Information
Calories: 404; Total fat: 9 g; Saturated fat: 2 g; Sodium: 437 mg; Cholesterol: 49 mg; Total carbohydrates: 53 g*; Fibre: 11 g; Sugars: 8 g; Protein: 31 g; Potassium: 986 mg
*You may need to adjust carbohydrates, depending on your nutritional needs. Try using just 1/4 cup black beans and 1/4 cup brown rice to save about 25 g of carbohydrates and 130 calories.
BLACK BEAN & AVOCADO BURRITO
Makes 1 serving
Prep: 5 min Cook: 1 min
Ingredients
- 1 20 cm whole grain tortilla
- ½ cup canned low-sodium black beans, rinsed and drained
- 2 Tbsp 2% fat shredded cheddar cheese
- ¼ avocado, chopped
- 1 Tbsp salsa
- 1 cup spinach
Instructions
Fill tortilla with beans and cheese. Microwave for 1 minute and top with avocado, salsa, and spinach.
Nutrition Information
Calories: 385; Total fat: 17 g; Saturated fat: 6 g; Sodium: 533 mg; Cholesterol: 14 mg; Total carbohydrates: 46 g; Fibre: 17 g; Sugars: 3 g; Protein: 17 g; Potassium: 830 mg
SWEET POTATO & BLACK BEAN SKILLET
Makes 1 serving
Prep: 8 min Cook: 20 min
Ingredients
- 1 small sweet potato
- 1 tsp olive oil
- 1 garlic clove, minced
- ½ cup chopped green bell pepper
- ½ cup diced onion
- ¼ tsp cumin
- ½ cup canned black beans, rinsed and drained
- 1 Tbsp salsa
- 1 Tbsp chopped fresh cilantro
Instructions
Chop sweet potato into ½-inch cubes. In a skillet coated with olive oil, sauté cubes, garlic, bell pepper, onion, and cumin for 15 minutes. Add black beans; cook for 5 more minutes. Top with salsa and cilantro.
Nutrition Information
Calories: 202; Total fat: 6 g; Saturated fat: 1 g; Sodium: 128 mg; Cholesterol: 0 mg; Total carbohydrates: 34 g; Fibre: 8 g; Sugars: 10 g; Protein: 7 g; Potassium: 832 mg
STEAK FAJITA
Makes 1 serving
Prep: 10 min Cook: 15 min
Ingredients
- 1 Tbsp olive oil
- 1 tsp cumin
- 1 garlic clove, minced
- 85 g steak strips
- 1½ cups sliced red and green bell peppers
- ½ cup sliced onion
- 1 20 cm whole grain tortilla
- 2 Tbsp chopped tomatoes
- 2 Tbsp low-fat sour cream
- 1 tsp chopped fresh cilantro
Instructions
In a skillet, sauté olive oil, cumin, and garlic for 1 minute. Add steak strips and cook for about 5 minutes. Add bell peppers and onion slices and cook for another 8 minutes. Place mixture in tortilla and fold. Top with tomatoes, sour cream, and cilantro.
Nutrition Information
Calories: 503; Total fat: 25 g; Saturated fat: 7 g; Sodium: 572 mg; Cholesterol: 74 mg; Total carbohydrates: 37 g; Fibre: 8 g; Sugars: 10 g; Protein: 34 g; Potassium: 884 mg
VEGETARIAN ENCHILADAS
Makes 2 servings
Prep: 10 min Cook: 15 min
Ingredients
- ¼ onion, chopped
- ½ cup no-salt-added tomato sauce
- 1 tsp chili powder
- 1 tsp olive oil
- ½ cup canned low-sodium pinto beans, rinsed and drained
- 2 cups frozen vegetables, warmed and chopped
- 2 20 cm whole grain tortillas
- 3 Tbsp shredded low-sodium cheddar cheese
Instructions
Sauté onion, tomato sauce, and chili powder in oil over medium heat for 7 minutes. Put ¼ cup tomato sauce mixture on bottom of small casserole dish. Roll beans and veggies into tortillas and lay filled tortillas in sauce. Cover both with remaining sauce, and top with cheese. Broil until the cheese is bubbly and golden, about 7-8 minutes.
Nutrition Information (Per Serving)
Calories: 348; Total fat: 11g; Saturated fat: 5 g; Sodium: 306 mg; Cholesterol: 13 mg; Total carbohydrates: 49 g; Fibre: 15 g; Sugars: 8 g; Protein: 15 g; Potassium: 626 mg
GUACAMOLE VEGGIE BURGER
Makes 1 serving
Prep: 5 min Cook: 1 min
Ingredients
- ½ avocado, mashed
- 2 Tbsp chopped fresh cilantro
- 1 vegetarian black bean burger, heated
- 2-3 leaves romaine lettuce
- 2 slices tomato
- 1 whole grain hamburger bun
Instructions
Mix avocado and cilantro. Place warmed burger on bun, and top with avocado mix, lettuce, and tomato.
Nutrition Information
Calories: 409; Total fat: 22 g; Saturated fat: 3 g; Sodium: 536 mg; Cholesterol: 1 mg; Total carbohydrates: 42 g; Fibre: 13 g; Sugars: 6 g; Protein: 16 g; Potassium: 858 mg