5 quick and easy recipes for reaching a healthy weight

Ingredients: 

•  1 can low-sodium black beans (rinsed and drained) 

• 1 cup frozen spinach (thawed and drained)

• 4 whole-wheat tortillas  

• 1/2 cup low-fat shredded cheese  

• Cooking spray or olive oil for the pan 

Instructions: 

1. In a bowl, mash the black beans and mix with the spinach. 

2. Spread the bean and spinach mixture evenly on 2 tortillas. Sprinkle with cheese and top with the remaining 2 tortillas. 

3. Heat a skillet over medium heat and lightly coat with cooking spray or oil. Cook each quesadilla for 2-3 minutes on each side until golden and crispy. 

4. Slice and serve warm. 

Tip: Pair with salsa or fresh vegetables for added flavor and nutrients. 

2. Easy egg and spinach scramble 

Eggs are one of the most affordable sources of high-quality protein. Adding frozen spinach boosts the nutritional value with iron, calcium and fiber.

Ingredients: 

• 1 tablespoon olive oil

• 1/2 cup frozen spinach (thawed and drained) 

• 3 eggs  

• Seasoning to taste 

• 1 slice whole grain bread (optional) 

Instructions: 

1. Heat olive oil or butter in a skillet over medium heat. 

2. Add the spinach and cook for 2 minutes until warmed through. 

3. Beat the eggs in a bowl and pour them into the skillet with the spinach.  

4. Scramble until the eggs are fully cooked, 3-4 minutes. 

5. Season with salt and pepper and serve with a slice of whole grain toast if desired. 

Tip: Add herbs or a sprinkle of low-fat cheese for extra flavor without extra sugar. 

3. Tuna and white bean salad 

This protein-packed salad is light and refreshing, using pantry staples like canned tuna and white beans. It also provides plenty of healthy fats and fiber, making it a filling option for a light meal. 

Ingredients: 

• 1 can tuna (packed in water, drained) 

• 1 can low-sodium white beans (rinsed and drained) 

• 1 tablespoon olive oil 

• 1 tablespoon lemon juice (or vinegar) 

• 1/2 teaspoon dried oregano

Instructions: 

1. In a bowl, combine the tuna and white beans. 

2. Drizzle with olive oil, lemon juice and oregano, then mix well. 

3. Season with salt and pepper to taste and serve as a salad or on whole grain toast. 

Tip: Use extra vegetables like chopped bell pepper to add fiber for help with balancing blood sugar levels. 

4. Hearty bean and vegetable soup 

This soup is rich in protein, fiber and antioxidants from beans and vegetables. Using canned beans and frozen vegetables keeps the cost low and makes preparation fast. 

Ingredients: 

• 1 can low-sodium black beans (rinsed and drained) 

• 1 can diced tomatoes (no-salt-added, if possible) 

• 1 cup frozen mixed vegetables 

• 1 cup low-sodium vegetable broth 

• 1 teaspoon dried oregano or thyme  

Instructions: 

1. In a large pot, combine the beans, diced tomatoes, frozen vegetables and vegetable broth. 

2. Bring the mixture to a boil, then reduce to a simmer and cook until the vegetables are tender, 10-15 minutes. 

3. Season with dried herbs and salt and pepper to taste. 

Tip: Serve with a side of whole-grain crackers or a small portion of brown rice for extra fiber. 

This is a great back-pocket rice and beans recipe to have on hand for weekdays. Enjoy it as is, or serve it alongside roasted chicken for a hearty dinner. Leftovers are also delicious topped with a fried egg. 

Ingredients: 

• 1 cup brown rice 

• 1 can low-sodium kidney beans (rinsed and drained) 

• 3/4 cup low-sugar jarred salsa 

• 1 1/2 cups low-sodium vegetable broth 

Instructions: 

1. Combine all ingredients in a 3- to 4-quart saucepan. Bring mixture to a boil. 

2. Cover, reduce heat to low, and gently simmer until rice is cooked through, about 40 minutes. 

3. Remove the lid and fluff with a fork. Serve with extra salsa and chopped herbs, if desired. 

Tip: Top with a small portion of sliced avocado or a poached egg for healthy fat and extra protein. 

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The benefit(s) mentioned are part of special supplemental benefits for the chronically ill (SSBCI). SSBCI conditions include certain cardiovascular disorders, congestive heart failure, and diabetes. Eligibility is determined by whether you have a chronic condition associated with the benefit(s). Standards and conditions vary for each benefit. Contact us to confirm the specific SSBCI condition requirements for the benefit(s) for this plan and determine your eligibility. 

This material is for informational purposes only and is not medical advice. Health information programs provide general health information and are not a substitute for diagnosis or treatment by a physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs. Providers are independent contractors and are not agents of Aetna. Provider participation may change without notice. Aetna is not a provider of health care services and, therefore, cannot guarantee any results or outcomes. The availability of any particular provider cannot be guaranteed and is subject to change. Information is believed to be accurate as of the production date; however, it is subject to change. For more information about Aetna plans, refer to our website. 

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