In the United States of America, a problem that isn’t discussed often enough is that many people who face food insecurity lack protein. This is not great as protein is essential to the human diet. It provides essential nutrients and keeps one fuller for longer.
However, a recipe that could completely change the game is Cheesey Chicken Rice Soup. Not only is this recipe packed with protein but it is very delicious and is accessible to those facing food insecurity.
Ingredients
Two Cans of Chicken
(For this I recommend using Great Value Chicken. It can be found at Walmart, usually less than a dollar per can, and in my opinion probably the best quality, especially for its price.)
One can of Corn
One can of Tomato Sauce
One can of black beans
One package of Velveeta cheese (or any kind of cheese of your choice)
One Package of Rice
Water
Pot
Bowl
Spoon
Directions
In a large pot add: chicken, corn, beans, and tomato sauce.
Add four to six cups of water
If you want the water to be more brothy add more water, less brothy less water. It is all about preference
Bring to a boil then add your rice
Cook for Eight minutes
Add in your cheese
Once the cheese is melted pour it into a bowl and enjoy
Chicken soup recipes in the United States originated from a mixture of European immigrants ranging from Poland and Scotland to Israel. “The chicken soup with root vegetables (carrot, onion, leeks, celery) that we recognize as the American classic was first a staple across Northern Europe [1].” Most cultures around the world have some variant of this classic dish as it was commonly the final use of the chicken carcass to salvage the last bits of flavor and nutrition. Each culture has added their own twist of additional ingredients to bolster its flavor from Germany with potatoes and carrots to Korea with ginseng and rice [3].
Based on this wide range of adaptations to the staple recipe, creating a “Mid-West” version with corn follows in this long tradition. Blending this with rice boosts the filling quality of this dish with a cultural nod to the local Asian cuisine. Other customizations to this recipe could include, but are not limited to, shredded cheese and an extra ½ cup of rice to turn this soup into a cheesy casserole. This increases the servings and could provide a main dish for 3-4 people. Cooking times may vary based on your kitchen utilities but should be simple enough to prepare in a single saucepan.
Chicken soup has long been credited with having immune boosting benefits for helping with flu and cold recovery [4]. This is in part due to the warmth of the broth, vitamins and minerals from the vegetable, and carbs from the filler such as rice or pasta. This modification of a historic dish is a fine option for when you are feeling ill or simply needing to warm up during the winter months.
Creamy Chicken Soup with Corn
Ingredients
½ Onion (chopped)
1 Clove of Garlic (minced)
1 can Cream of Chicken soup
1 can of diced Chicken
½ cup of uncooked rice
1 can of corn
5 cups of water
Butter or cooking oil
Cooking Steps
Single Saucepan Cooking
Sauté the onion and garlic in a saucepan with butter or cooking oil.
Add cans of Cream of Chicken soup, diced Chicken, and corn to the saucepan.
Add 1.5 cups of water
Add ½ cup of uncooked rice
Boil for 20 minutes while covered
Stir occasionally to prevent burning
Cooking time may vary depending on temp
Serves 2 people
Most if not all, of the ingredients in this recipe can be found at your local food bank. Simplicity is key for dorm room cooking, which makes this single saucepan recipe a breeze! With minimal prep work of dicing an onion and mincing some garlic, any college student can now brag to their friends about this homemade soup they have created and even offer to share a bowl with a friend. The additional rice provides a low-cost filler while the sautéed onion and garlic provide some flavorful flair to this dish. Depending on availability and taste preferences, this recipe can easily be modified to use other vegetables or cream base soups for even more versatility. The 20-minute boil time and simple prep work also keeps this dish under 30 minutes from start to finish for any busy college student.
The Timeless Classic: A Deep Dive into the Peanut Butter and Jelly Sandwich
Peanut butter and jelly sandwich. Public domain.
The peanut butter and jelly sandwich, affectionately known as the PB&J, is more than just a quick lunch option—it’s a cultural icon deeply rooted in American history. This simple yet satisfying creation has been a staple in lunchboxes and kitchens for generations. Before we learn how to make one of these classic sandwiches, we’ll explore its rich history and cultural significance.
A Brief History
The PB&J as we know it today is a relatively recent invention. While peanut butter was first introduced at the 1893 Chicago World’s Fair[1], and jelly has been around for centuries, the combination of the two between slices of bread didn’t become popular until the 1920s[2].
The sandwich’s rise to prominence can be attributed to several factors:
The invention of sliced bread in 1928, which made sandwich assembly much easier[3].
The inclusion of peanut butter and jelly in military rations during World War II, exposing many soldiers to the combination[4].
The post-war economic boom, which made these once-luxury ingredients more accessible to the average American family[2].
Cultural Significance
The PB&J has become more than just a sandwich; it’s a cultural touchstone. It represents childhood nostalgia for many Americans and has been featured in countless books, movies, and TV shows. The sandwich’s simplicity and affordability have made it a go-to meal during economic downturns, earning it the nickname “Depression food”[5].
Moreover, the PB&J has evolved beyond its basic form. Gourmet versions featuring artisanal bread, small-batch jams, and exotic nut butters have appeared on menus of upscale restaurants, demonstrating the sandwich’s versatility and enduring appeal[6].
Nutritional Value
While often considered a comfort food, the PB&J can be a nutritious meal when made with whole grain bread and natural peanut butter. It provides a good balance of carbohydrates, proteins, and fats. Peanut butter is rich in heart-healthy monounsaturated fats and provides vitamin E, B6, and magnesium[7].
The Classic Recipe
Now, let’s revisit our classic PB&J recipe with some pro tips:
First, gather your ingredients and supplies:
2 slices of whole-grain bread
Natural peanut butter
Fruit-sweetened jelly or jam
A knife or spoon
A plate
Once you have these, proceed with the following:
Place the two slices of bread on the plate, side by side.
Open the jar of peanut butter.
Using the knife or spoon, scoop out about 2 tablespoons of peanut butter.
Spread the peanut butter evenly on one slice of bread, covering it from edge to edge. Pro tip: Create a small “dam” of peanut butter around the edges to prevent jelly from seeping out[^8].
Open the jar of jelly or jam.
Using a clean utensil, scoop out about 1 tablespoon of jelly and spread it evenly on the other slice of bread.
Carefully place the jelly-covered slice on top of the peanut butter-covered slice, with the spreads facing each other. Press gently to ensure the sandwich sticks together.
For a gourmet twist, consider toasting the bread lightly before assembly, or add sliced bananas or a drizzle of honey for extra flavor.
The peanut butter and jelly sandwich may seem simple, but its history and cultural impact are anything but. Whether you’re making it for a quick lunch or a nostalgic treat, remember that you’re partaking in a beloved American tradition that has stood the test of time.
Works Cited
[1]: Andrew F. Smith, “Peanuts: The Illustrious History of the Goober Pea” (University of Illinois Press, 2002).
[4]: Elizabeth Gawthrop Riely, “The Peanut Butter and Jelly Sandwich: An American Tradition,” The Oxford Encyclopedia of Food and Drink in America (Oxford University Press, 2013).
[5]: Laura Kiniry, “A Brief History of the Peanut Butter and Jelly Sandwich,” Smithsonian Magazine, November 9, 2017, https://www.smithsonianmag.com/innovation/brief-history-peanut-butter-and-jelly-sandwich-180967057/.
[6]: Kara Nielsen, “The Gourmet PB&J Trend,” Food Business News, September 15, 2020.
[7]: “Peanut Butter,” Harvard T.H. Chan School of Public Health, accessed October 13, 2024, https://www.hsph.harvard.edu/nutritionsource/food-features/peanuts-peanut-butter/.
[8]: J. Kenji López-Alt, “The Food Lab: How to Make the Perfect Peanut Butter and Jelly Sandwich,” Serious Eats, September 10, 2019.
