Transform 5 basic Ingredients into 5 delicious meals

Unlock a world of culinary possibilities with just a handful of versatile ingredients. 

With corn, carrots, chicken, brown rice, and black beans as your culinary canvas, let your imagination run wild as you whip up a variety of delectable dishes. 

Whether you prefer fresh, frozen, or canned veggies, or opt for canned or dried beans, rest assured that you're making healthy choices. Simply keep an eye out for options with minimal sodium content.

Embrace the potential of these foundational ingredients as you dive into the following five recipes from News Canada. And if you're feeling extra adventurous, don't hesitate to sprinkle in some extra toppings, tantalizing seasonings, or other delightful add-ons to unlock an array of flavours that will leave your taste buds dancing with delight.

1. Rice Bowl

Basic ingredients:

• corn
• carrots, grated
• chicken, cooked
• brown rice, cooked

Optional add-ons:

• avocado, sliced
• cucumber, sliced
• red cabbage, shredded
• lower-sodium soy sauce

Directions:

1.  Mix all ingredients in a bowl and serve.

Tip: Replace chicken with edamame for a vegetarian version.

2.  Fried Rice

Basic ingredients:

• corn
• carrots, cubed
• chicken, cooked
• brown rice, cooked

Optional add-ons:

• egg
• lower-sodium soy sauce
• peas or other vegetables

Directions:

1. In a wok or frying pan, drizzle olive oil.
2. Sauté ingredients over high heat until the vegetables are golden and serve.

3.  Soup

Basic ingredients:

• corn
• carrots, sliced
• chicken, cooked
• brown rice, cooked
• canned black beans, drained and rinsed

Optional add-ons:

• Italian herbs
• onion, chopped
• lower-sodium chicken broth

Directions:

1. In a large saucepan, bring chicken broth or water, onion, carrots and herbs to a boil.
2. Reduce heat to low and cook until carrots are tender.
3. Add remaining ingredients.
4. Cook for 5 minutes or until brown rice, black beans and corn are hot, and serve.

Tip: Replace rice with cooked whole wheat or barley pasta or serve with a slice of whole grain bread instead.

4.  Chicken skewers

Basic ingredients:

• carrots, grated
• brown rice, cooked
• chicken breasts, raw, cubed

Optional add-ons:

• vinegar
• olive oil
• black pepper
• Greek spice mix
• onion, finely chopped
• Greek yogurt, lower-fat, plain
• green or red cabbage, shredded

Directions:

1. Coat chicken with plain Greek yogurt and Greek spice mix, and slide onto skewers. No Greek yogurt or Greek spice mix? Use regular, plain yogurt and another spice mix you have on hand.
2. Bake in oven at 350°F (180°C) for 15 minutes. Use a digital cooking thermometer to check that the chicken has reached an internal temperature of 165°F (74°C).
3. Serve with brown rice and coleslaw or cooked carrots.

Tip: Add vegetables to the skewer like zucchini, peppers or mushrooms.

5.  Casserole

Basic ingredients:

• corn
• carrots, grated
• chicken, cooked
• brown rice, cooked
• canned black beans, drained and rinsed

Optional add-ons:

• onion, diced
• bell pepper, sliced
• Mexican spice mix
• tomato paste, little to no added sodium

Directions:

1. In a large pot, heat a drizzle of oil and cook diced onion for 2 minutes.
2. Add remaining ingredients and mix well. Cook for another 5 minutes and serve.

Find recipes on Canada’s food guide kitchen: food-guide.canada.ca