This past week, I had the opportunity to sit down with Andres Dueñas, MS, RDN, LDN, CHES, a registered dietitian, to talk about what families can do as grocery budgets tighten and SNAP benefits are reduced.

Dueñas not only shared great advice and recipes to pass along to readers, but he also inspired me to put some of his money-saving tips into practice in my own kitchen.

My husband, Austin, works for the U.S. Army Corps of Engineers as a park ranger and was officially furloughed as of this past Monday. We’re fortunate to be fine while he’s home from work, but with his paycheck temporarily on hold (and in the spirit of taking my own advice) I decided to try a pantry-stable recipe of my own.

With the weather turning cooler and the days getting shorter, I wanted something warm and comforting. I also knew I had a can of chicken breast and several cans of vegetables in the pantry.

I keep canned chicken on hand for quick chicken salad or casseroles. I know it’s a controversial kitchen item for some, but consider this my attempt to change your mind. With about 15 grams of protein per serving, it’s a high-value item to keep on hand – or to donate to a food bank.

Talking with Dueñas made me more aware of how much sodium I consume. He reminded me that we only need about one teaspoon of salt a day. With that in mind, I avoided adding extra salt since most of my canned ingredients already contained plenty.

To reduce the sodium even more, I rinsed the beans and corn – something several studies show can cut sodium by up to 33%. The only thing I had to buy for this recipe was a packet of low-sodium taco seasoning.

The soup came together using only what I had on hand and that one new ingredient. The result was a hearty, flavorful meal that tasted like it had simmered all afternoon. It was a good reminder that a comforting dinner doesn’t have to come from a big grocery haul. A little creativity and a few shelf-stable staples (and good advice from a registered dietitian) can go a long way.

As Dueñas pointed out, cooking from a can is nutritious, versatile and fast. With a few simple adjustments, like rinsing canned vegetables or choosing low-sodium options, you can make affordable meals a bit healthier, too.

Whether you’re navigating a furlough, adjusting to a tighter grocery budget, or simply trying to make smarter choices in the kitchen, this pantry-friendly chicken tortilla soup proves that good food doesn’t have to be complicated or expensive.

CHICKEN TORTILLA SOUP FROM THE PANTRY

Yield: 4 servings
10-15 minutes to assemble

Ingredients:
1 can of chicken breast
1 can of dark red kidney beans
1 can of black beans
1 can of corn
1 can of crushed tomatoes
1 can of cream of mushroom soup
Low-sodium taco seasoning
Optional: lime, cheese, tortilla strips

Directions:
■ Drain and rinse the beans and corn. Add them to a medium pot along with the can of chicken (including the liquid), crushed tomatoes, and cream of mushroom soup.
■ Stir in about half a packet of low-sodium taco seasoning to start, adjusting to taste.
■ Heat over medium, stirring occasionally, until the mixture is bubbling and warmed through, about 10 to 15 minutes.
■ If the soup is too thick, thin it out with a bit of water or low-sodium broth until it reaches your desired consistency.
■ Serve with a large squeeze of lime and top with shredded cheese or tortilla strips if you have them on hand.