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May 2026 Recipes of the Month

Cooking Demonstration

Be Well Illinois hosts a variety of virtual cooking demos throughout the year. Among the most popular webinars are the live cooking demonstrations, which show you how to prepare simple, healthy and tasty meals. The live cooking demo will post on the Be Well Webinars web page.

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5-Minute Rice and Beans

Ingredients                                                                            

  • 2 cups of brown "minute" rice
  • 2-(12-ounce) cans of canned black beans
  • 1/2 of an avocado, diced
  • 2 cups of chopped bell pepper
  • 4 tablespoons chunky salsa
  • 1 cup shredded romaine lettuce

Directions

  1. Cook the rice according to the package directions.
  2. Drain and rinse the canned black beans. Be sure not to skip this step; draining and rinsing canned beans can decrease their sodium content by 40%.
  3. In a microwave-safe bowl, combine the cooked rice, beans, and salsa. Microwave for about 2 minutes or until warmed throughout.
  4. Stir in the avocado and bell pepper.
  5. Divide the mixture into 4 servings; place a scoop on top of shredded romaine lettuce and serve.

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Coconut-Lime Chicken with Cauliflower Rice

Ingredients

  • 3/4 cup unsweetened light coconut milk, divided
  • 1/2 cup sweet chili sauce, plus more for dipping
  • 1 lime
  • Salt and pepper
  • 1½ pounds chicken breasts
  • 1½ tablespoons coconut oil
  • 1/4 cup fresh cilantro, chopped
  • 1 medium-sized head of cauliflower, grated (6 – 8 cups)

Directions

  1. Combine ½ cup coconut milk, sweet chili sauce and the juice of ½ lime in a large re-sealable plastic bag. Add salt and pepper, then squish to combine. Add chicken breasts, then marinate for 30 – 60 minutes in the refrigerator.
  2. Preheat grill to medium-high, making sure grates are well greased. Grill chicken breasts for 4 – 5 minutes on the first side, then 3 – 4 minutes on the second side, depending on how big they are. Remove to a plate to rest for 5 minutes.
  3. Meanwhile, heat coconut oil in a very large skillet over medium/medium-high heat (6 out of 10). Add cauliflower, season liberally with salt and pepper, and then sauté until tender, 5 – 7 minutes. Squeeze in juice from remaining lime, then add 3 – 4 tablespoons coconut milk. Add cilantro, then stir to combine. Add salt and pepper if necessary. Top with chicken and serve with extra sweet chili sauce for dipping.