Grove Grocery Services

Serves: 2
Total time: 15 minutes

Ingredients

• 1 whole wheat burrito tortilla or 2 taco tortillas
• 1/4 cup pesto
• 1/2 cup of canned spinach

Directions

• Preheat oven to 275 ºF.
• Before assembling pizza, drain spinach in colander. 
• Lay tortilla on pizza pan or cookie sheet.
• Spread pesto on tortilla. Top with spinach and salmon. 
• If using two taco tortillas, distribute ingredients evenly. 
• Cook for 10 minutes or until tortilla is crisp.
• Enjoy!

Recipe by Jamie Benefield 

Serves: 2
Total time: 20–30 minutes

Ingredients

• 1 1/4 cup oatmeal
• 1 cup peanut butter
• 2 tbsp honey
• 2/3 cup semisweet chocolate chips

Directions

• Mix all ingredients and place in refrigerator to chill for 15–20 minutes. 
• Roll mixture into balls. 
• Store in airtight container up to 7 days. 
• Enjoy!

Recipe by Jamie Benefield 

Serves: 2
Total time: 20–30 minutes

Ingredients

• 2 packs of Ramen Noodles
• 2 eggs
• 1 can of carrots
• 1 can of spinach
• 1 can of chicken breast
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp black pepper
• 1 tsp ground ginger

Directions

• Follow the stovetop directions on the Ramen Noodle packet and cook. Disregard the seasoning packets. 
• While cooking the noodles, boil the eggs in a separate pot for 12 minutes. 
• Once noodles have reached desired softness, turn heat to simmer and add garlic powder, onion powder, black pepper, and ground ginger. 
• While noodles and egg are being prepared, drain spinach and carrots into a colander. Rinse with water and add to simmering noodles. 
• Add chicken to noodle mix. 
• Simmer for 3 minutes and remove from heat. 
• Serve in bowls, topped with a halved boiled egg. 
• Enjoy!

Recipe by Jamie Benefield

Makes: 1 1/2 cups
Total time: 5 minutes

Ingredients

• 1 cup jarred salsa
• 1/4 cup canned black beans
• 1/4 cup canned corn
• 2 tbsp hot sauce of choice

Directions

• Mix all ingredients in large bowl until combined. 
• Serve with chips. 

Recipe by dietetic intern Michelle Weber

Nutrition per fritter (makes about 9)

• 86 calories
• 14g carbohydrates
• 3g protein
• 16g fat

Ingredients

• 15 oz. canned corn
• 2 medium eggs
• 1/2 tsp salt
• 1 cup flour
• 1 tsp baking powder
• 1 tsp sugar
• Margarine for frying

Directions

• Drain liquid from canned corn. Measure 1/4 cup and disregard remaining. 
• Combine corn juice and eggs in medium bowl. 
• Beat eggs smooth and add salt, flour, baking powder, and sugar. Mix until there are no more lumps. 
• Add drained corn and mix again. 
• Heat 2 tbsp margarine in large iron skillet over medium high heat. 
• When hot, drop in fritters, about 1/4 cup batter for each fritter. 
• Cook 3–4 together in same pan, frying like pancakes and turning after underside is crispy brown. 
• After browning on both sides, transfer to plate and keep warm. 
• Add more margarine to pan as necessary and continue frying. 
• Serve fritters with applesauce, yogurt, pancake syrup, or just plain. 

Recipe by nutrition graduate student Tiffany Shirley

Nutrition per serving

• 185 calories
• 2.1g fat
• 37g total carbs
• 7.4g fiber
• 8.4g protein

Ingredients

• 1 can whole kernel corn
• 1 can red kidney beans
• 1 can diced tomatoes with green chiles 
• 1 can tomato soup
• 1 packet chili seasoning

Directions

• Open cans.
• Drain liquid portions from corn and beans. Leave liquid in can of tomatoes with chiles. 
• Pour contents of all cans into microwave safe dish. 
• Add chili seasoning packet and stir all contents. 
• Cook in microwave for 10–15 minutes or until all contents are completely heated or until contents begins to thicken. 
• Dish makes up to 4 servings. 

Nutrition

• 260 calories (100 from fat)
• 11g total fat
• 5g saturated fat
• 25mg cholesterol 
• 470mg sodium
• 32g carbs
• 3g dietary fiber
• 1g sugar
• 8g protein

Ingredients

• 3 tsp olive oil
• 1 cup brown rice
• 1/2 tsp sea salt
• 1 small yellow onion, finely chopped
• 2 1/2 cup small broccoli florets chopped
• 15 oz. can cream of mushroom soup (not condensed)
• 1 cup finely shredded cheddar cheese
• Ground pepper to taste

Directions

• Heat 1 1/2 tsp olive oil in medium saucepan over medium high heat. Add rice and cook, stirring often, 1–2 minutes. 
• Add 1 1/2 cups water and 1/4 teaspoon of salt and bring to boil.  
• Cover, lower heat to medium low, and simmer until water is absorbed and rice is almost tender, about 35 minutes. 
• Remove from heat and let sit, covered, for 5 minutes. Then uncover, fluff with fork, and set aside. 
• Preheat oven to 350 ºF. 
• Heat remaining 1 1/2 teaspoons oil in large skillet over medium heat. 
• Add onion and cook, stirring often until softened, about 5 minutes. 
• Add broccoli and cook 3–4 minutes. 
• Add rice, then stir in soup, 1/2 cup of cheese, and remaining 1/4 tsp salt and pepper. 
• Transfer rice mixture to prepared baking dish and sprinkle evenly with remaining 1/2 cup cheese. 
• Bake until golden brown and bubbly, about 30 minutes. 

Nutrition per 1/2 cup

• 186 calories
• 11g fat
• 13g carbs
• 3g fiber
• 12g protein

Ingredients

• 2 cans peas, drained
• 1/2 cup shredded cheddar cheese
• 1/4 cup mayonnaise
• 1/4 cup diced onion
• 1/4 tsp salt
• 1/4 tsp pepper

Directions

• Mix all ingredients in large bowl until combined. 
• Refrigerate until ready to serve. 

Recipe by dietetic intern Michelle Weber