EBT-Friendly: 100% of ingredients

From Kevin Curry

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Four delicious, budget-friendly recipes using canned chicken! From Tex Mex bowls to creamy curry, these meals are high in protein, easy to make, and perfect for meal prep. All recipes are under 500 calories and ready in under 30 minutes.

1. Tex Mex Burrito Bowl

Ingredients

spray oil

⅓ cup (white) onion, chopped

½ small green bell pepper, chopped

2 teaspoons smoked paprika

1 teaspoon cumin

¼ cup cooked jasmine rice

6oz (low sodium) canned chicken, drained

1 cup enchilada sauce

2 tablespoons chipotle sauce (optional)

¼ cup low sodium black (or mixed) beans, drained

sea salt & pepper to taste

Directions

1. Set a nonstick skillet on medium-high heat. Once hot, spray with oil then add onions and bell pepper. Sauté for 2–3 minutes, until sear marks appear. Spray again with oil, then add spices to bloom them.
2. Add enchilada sauce, rice, canned chicken, and beans. Stir and bring to a gentle simmer. Reduce heat, sprinkle in cheese, cover and cook until melted, about 2 minutes.
3. Garnish and enjoy with a side salad or by itself for meal prep!

2. Shakshuka

Ingredients

Olive oil

Garlic

1 can fire roasted tomatoes

Cumin

Smoked paprika

Cinnamon

Sea salt

Pepper

1 can chicken

2 eggs

Parsley (optional, for garnish)

Directions

1. Sauté garlic and olive oil in a pan.
2. Add can of fire roasted tomatoes.
3. Add cumin, smoked paprika, a little bit of cinnamon, and salt and pepper.
4. Add your canned chicken.
5. Crack 2 eggs in (do not scramble).
6. Cover and cook for 5-8 minutes or until eggs are done to your liking.
7. Garnish with parsley if desired and serve with rice or pita bread.

3. Chicken Curry

Ingredients

1 tablespoon avocado oil (or coconut oil)

½ medium (white) onion

1 tablespoon curry powder

1 teaspoon cumin (or coriander)

½ teaspoon cayenne pepper

6oz (low sodium) canned chicken, drained

1⅓ cup canned lite coconut milk

2 cups raw spinach

1 tablespoon arrowroot mixed with 1 tablespoon water (or cornstarch slurry)

⅔ cup cooked Jasmine rice (divided into 2 servings)

sea salt & pepper to taste

Garnish: red onion, red chili flakes, lime

Directions

1. Heat oil in a skillet over medium heat. Add onion and cook for 2–3 minutes until edges brown. Add spices and sauté for 2–3 minutes until fragrant.
2. Add chicken and coconut milk. Stir and bring to a gentle simmer.
3. Add spinach on top, cover, and cook for 1–2 minutes until wilted. Season with salt and pepper.
4. For a thicker curry, add arrowroot or cornstarch slurry and stir immediately to thicken.
5. Let cool slightly, then enjoy with rice. Garnish with red onion, chili flakes, and lime juice.

4. The Trough Bowl

Ingredients

Avocado

Onion powder

Garlic powder

Salt

Black pepper

Rice

Lettuce

Canned chicken

Red onion

Sriracha

Directions

1. Mash up avocado.
2. Add onion powder, garlic powder, salt, and pepper.
3. Add the mixture to a bowl with rice, lettuce, and canned chicken.
4. Garnish with red onion and sriracha.

Complete Shopping List

Ingredients:

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Canned & Jarred Good

•   3-4 6 oz canned chicken
•   1 cup enchilada sauce
•   chipotle sauce (optional)
•   1 can fire roasted tomatoes
•   1 1/3 cups canned lite coconut milk
•   1/4 cup low sodium black beans (or mixed beans)

 

Fresh Produce

•   2 medium white onions
•   1 small green bell pepper
•   3-4 cloves garlic
•   1 avocado
•   lettuce
•   1 small red onion
•   2 cups raw spinach
•   1 lime
•   parsley (optional)

 

Pantry Staple

•   spray oil
•   olive oil
•   avocado oil (or coconut oil)
•   jasmine rice
•   smoked paprika
•   cumin
•   curry powder
•   garlic powder
•   onion powder
•   cayenne pepper
•   cinnamon
•   sea salt
•   black pepper
•   sriracha
•   arrowroot (or cornstarch)

 

Dairy & Eggs

•   2 eggs
•   cheese (optional)

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

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