Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

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1 BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips, peeled and diced 3 cloves garlic, peeled and minced 1 15-ounce can Woodstock diced tomatoes 4 cups Field Day vegetable broth 2 teaspoons dried rosemary 2 teaspoons dried thyme 1 15-ounce can Field Day Great Northern beans, rinsed and drained 1 15-ounce can Field Day pinto beans, rinsed and drained 1 15-ounce can Field Day kidney beans, rinsed and drained 5 cups fresh spinach, chopped Salt and black pepper to taste Preparation In a large pot, heat the oil over medium-high heat. Add the onion, carrots, parsnips and garlic and sauté 5 to 7 minutes. Add the tomatoes, broth and herbs and bring to a boil. Add the beans, reduce heat to simmer and cook 20 to 30 minutes until vegetables are tender. Stir in the spinach and season with salt and pepper to taste. Serve warm National Co+op Grocers

2 BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Ingredient checklist PRODUCE Yellow onion Carrots Parsnips GROCERY Field Day olive oil Woodstock canned diced tomatoes Field Day vegetable broth SPICES/SEASONINGS Rosemary Thyme Garlic Spinach Field Day canned Great Northern beans Field Day canned pinto beans Field Day canned kidney beans Sea salt Black pepper Serving suggestion Thanks to convenient and nutritious canned beans, this soup is a fast and tasty weeknight main dish. Just add a side salad and a plate of corn tortillas. Nutritional information per serving 300 calories 6 g. fat 0 mg. cholesterol 200 mg. sodium Estimated cost Total: $14.86 Cost per serving: $ g. carbohydrate 18 g. fiber 13 g. protein The nutritional values and information are approximations, and ingredient costs are estimated.

3 RUSH HOUR RECIPES Chicken Gremolata Serves 4. Prep time: 25 minutes. 1 large lemon, zest and juice ½ cup parsley leaves, lightly packed 2 cloves garlic 2 teaspoons olive oil, divided Salt 4 medium boneless, skinless chicken breasts, trimmed Freshly ground pepper Preparation For the gremolata, use a micro plane or the fine side of a grater to shred the zest from the lemon onto one side of the cutting board. Halve the rest of the lemon, and set aside. On the other side of the cutting board, mince the parsley finely. Chop the garlic finely, then combine the zest, parsley and garlic on the board and chop together to a fine mince. Transfer the parsley mixture to a small bowl or cup and drizzle 2 teaspoons of olive oil and a pinch of salt over the mixture, stir to mix well. If the mixture seems dry, add more olive oil to taste. Makes about ¼ cup. Place the chicken on a cutting board, drizzle with olive oil and rub to coat, then sprinkle with salt and pepper. Preheat a grill pan over medium-high heat until very hot. Place the chicken on the grill pan and let cook, undisturbed, for about 5-6 minutes. Carefully turn each breast and squeeze a little lemon juice over the top. Continue cooking for another 5-6 minutes, or until the chicken is firm to the touch and an instant-read thermometer inserted in the thick part of the meat registers 165 degrees F. Let the meat stand for a couple of minutes before serving. Sprinkle about a tablespoon of gremolata over each chicken breast. The gremolata can be made a day ahead and refrigerated, tightly covered, until you are ready to use it National Co+op Grocers

4 RUSH HOUR RECIPES Chicken Gremolata Ingredient checklist PRODUCE Lemon Parsley Garlic GROCERY Olive oil MEAT/SEAFOOD Boneless, skinless chicken breasts SPICES/SEASONINGS Salt Pepper Serving suggestion You can vary this recipe to suit your tastes, serving the gremolata with fish, beef or lamb, for a bright herbal accent. Substitute arugula or cilantro for the parsley, or add a pinch of red pepper flakes for spice. Orange or grapefruit zest are delicious instead of lemon as well. Nutritional information per serving 230 calories 7 g. fat 95 mg. cholesterol 440 mg. sodium 4 g. carbohydrate 1 g. fiber 36 g. protein The nutritional values and information provided are approximations.

5 BUDGET FRIENDLY RECIPES Turkey and Sweet Potato Chili Serves 6. Prep time: 25 minutes active; 55 minutes total. 2 tablespoons Field Day canola oil ½ pound turkey sausage, casings removed 1 medium yellow onion, chopped 1 red bell pepper, seeded and chopped 3 sweet potatoes, chopped into small pieces 2 cloves garlic, minced ounce can Woodstock diced fire-roasted tomatoes, undrained 2 cups Field Day chicken broth 1 cup water 1 tablespoon chili powder 1 tablespoon cumin ½ teaspoon cayenne pepper ½ teaspoon salt 1 15-ounce can Field Day cannellini beans, drained and rinsed Additional salt and pepper to taste Preparation Warm oil in a large pot over medium-high heat. Add sausage; break up any large chunks and sauté until no pink remains. Using a slotted spoon, transfer meat to a bowl; cover. Add onion, bell pepper and sweet potato to pot and cook, stirring occasionally, until softened, about 6 minutes. Add garlic and sauté for 1 minute. Return meat to pot. Stir in tomatoes, beans, broth, water, spices and salt. Bring to a boil, then reduce heat to medium-low and stir in beans. Cover and simmer until chili thickens slightly, about 30 minutes. Season with additional salt and pepper to taste National Co+op Grocers

6 BUDGET FRIENDLY RECIPES Turkey and Sweet Potato Chili Ingredient checklist PRODUCE Yellow onion Red bell pepper GROCERY Field Day canola oil Woodstock fire-roasted tomatoes Sweet potatoes Garlic Field Day chicken broth Field Day cannellini beans MEAT/SEAFOOD Turkey sausage SPICES/SEASONINGS Chili powder Cumin Cayenne pepper Sea salt Black pepper Serving suggestion Sweet potatoes are a tasty way to add important nutrients to your diet like Vitamin A, fiber and even protein. Substitute your favorite sausage, ground meat or meatless alternative if you prefer. Have fun topping the chili; try a spoon of plain yogurt, cilantro, diced avocado or tortilla chips you can't go wrong! Nutritional information per serving 440 calories 13 g. fat 60 mg. cholesterol 930 mg. sodium Estimated cost Total: $15.06 Per serving: $ g. carbohydrate 15 g. fiber 21 g. protein The nutritional values and information are approximations, and ingredient costs are estimated.

7 RUSH HOUR RECIPES Avocado and Egg Brown Rice Bowl Serves 2. Prep time: 15 minutes 1 ½ cups leftover cooked brown rice 2 large eggs 2 teaspoons canola oil or butter 1 large avocado Optional garnishes: Sliced pickled ginger, kimchi, toasted sesame seeds, sautéed greens or leftover cooked vegetables, shredded cheese, hot sauce Preparation Reheat rice gently in a small pan with a few drops of water, or in the microwave. Divide the heated rice between two wide bowls. Heat a cast iron or non-stick sauté pan over medium heat for a minute, then add the oil or butter to the hot pan. Crack each egg, place in the pan, and reduce the heat to medium-low. Cover the pan and let cook for about 2 minutes, until the whites are set and the yolk is jiggly when you shake the pan gently. While the eggs cook, cut the avocado in half lengthwise, and remove the pit. Use a paring knife to slice each avocado half in the shell, then scoop the slices out with a spoon. Fan half of the avocado slices over each bowl of rice, and place a cooked egg on each bowl. Serve with optional garnishes for a hearty breakfast or lunch National Co+op Grocers

8 RUSH HOUR RECIPES Avocado and Egg Brown Rice Bowl Ingredient checklist PRODUCE Avocado BULK Brown rice GROCERY Canola oil REFRIGERATED Eggs Serving suggestion Transform this rice bowl into a quick, filling lunch with the addition of leftover chicken, turkey or cubed baked tofu. Or for a heartier breakfast, add sausage or bacon crumbles. Top with your favorite hot sauce for some added spice. Nutritional information per serving 410 calories 21 g. fat 210 mg. cholesterol 85 mg. sodium 43 g. carbohydrate 8 g. fiber 13 g. protein The nutritional values and information provided are approximations.

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