What’s for dinner? Just look in your pantry, and make no apologies for the canned foods you’re about to incorporate into your family’s meals.
Because many fruits and vegetables are canned directly after harvest, the process seals in freshness and natural goodness, retaining taste, quality and nutrients. Another plus: Many canned vegetables and fruits provide as many vitamins and as much dietary fiber as their fresh and frozen counterparts.
Reduced cooking time is a plus, too!
Stocking the “Cantry”
Your inventory of canned goods should include:
- Vegetables (peas, corn, carrots, mushrooms, artichoke hearts, spinach)
- Tomatoes (sauce, paste, diced, crushed, whole)
- Beans (black, pinto, garbanzo, navy)
- Fruit (pears, pineapple, peaches)
- Seafood (salmon, shrimp, tuna)
- Flavored beans (baked, refried, seasoned)
- Broth
- Condensed soups
- Meat (chicken, turkey, roast beef)
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Family Fiesta Soft Tacos (photographed above)
Prep time: 15 minutes
Cook time: 10 minutes
Serves: 8
Ingredients
1 teaspoon vegetable oil
1/2 cup diced onion
1 pound extra-lean ground beef or turkey
1 can (4 ounces) diced mild green chiles
1 can (14.5 ounces) no-salt added diced tomatoes, drained
1/2 cup drained canned corn
1/2 cup drained and rinsed canned red kidney beans
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
Salt to taste
Nonstick cooking spray
8 8-inch whole-wheat flour tortillas, warmed according to package directions
1/2 cup shredded Monterey Jack cheese
1 cup finely shredded lettuce
1 cup diced avocados
Directions
Heat oil in a large skillet over medium-high heat. Add onion and sauté until lightly browned, stirring often, about 4 minutes. Add beef and cook until lightly browned, about 4 minutes.
Add chiles, tomatoes, corn, beans, chili powder, cumin and pepper. Stir until heated through, about 3 minutes.
Season to taste with salt, if needed. Transfer to a serving bowl and keep warm.
To serve, plate the warm tortillas. Put the cheese, lettuce and avocado in bowls (if desired). Serve with taco meat filling. Assemble and enjoy.
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Enchiladas Grandes
Prep time: 5 minutes
Cook time: 20 minutes
Serves: 2
Ingredients
Nonstick cooking spray
4 (6-inch) corn tortillas
2/3 cup canned red enchilada sauce
2 tablespoons reduced-fat sour cream
1 cup warm taco meat filling (from Family Fiesta Soft Tacos recipe)
1/4 cup finely shredded sharp cheddar cheese
1 tablespoon finely chopped cilantro
Chopped green onions, optional
Directions
Preheat oven to 375 degrees.
Heat large skillet over high heat. Spray it with a thin film of spray and wipe it out with a paper towel. Cook tortillas on both sides until blistered and soft, about 1 minute per side; keep warm.
While tortillas are cooking, pour 1/3 cup enchilada sauce into a pie plate or small rectangular baking dish (about 6 x 10 inches). Mix the remaining sauce with sour cream; set aside.
Mix meat filling, cheese and cilantro in medium mixing bowl.
To assemble: Fill a tortilla with 1/4 cup of the meat mixture, and roll up like a tight cigar. Place seam-side down in the baking dish. Repeat with remaining tortillas and filling. Pour enchilada/sour cream mixture over enchiladas. Cover tightly with foil and bake until sauce is bubbling, about 15 minutes. Top with chopped green onions if desired.
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Smoky Southwest Chicken and Wild Rice Soup
Prep time: 15 minutes
Cook time: 25 minutes
Serves: 6
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup thinly sliced celery
1 can (10 3/4 ounces) reduced-sodium cream of chicken soup
1 cup low-sodium chicken broth
1 cup cooked wild rice
1 cup canned sliced carrots, drained
2 cans (3 ounces each) premium chunk chicken breast in water, drained
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
Pinch ground chipotle chile
1 cup shredded pepper jack cheese, divided
1/3 cup evaporated fat-free canned milk or heavy cream
3 tablespoons chopped cilantro
Cilantro sprigs for garnish
Directions
In a large saucepan, heat oil over medium-high heat; add onion and celery. Sauté, stirring occasionally, 8 to 10 minutes or until softened. Stir in soup and broth. Add rice, carrots, chicken, chili powder, cumin, chipotle chile and 3/4 cup cheese; bring to a boil, stirring occasionally. Reduce heat and simmer 10 minutes to blend flavors. Stir in evaporated milk and chopped cilantro. Garnish with remaining cheese and cilantro sprigs.
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Stir-Fried Ginger Beef and Broccoli
Prep time: 20 minutes
Cook time: 10 minutes
Serves: 4
Ingredients
12 ounces beef sirloin strip steak, cut in 1/4-inch strips
1 tablespoon soy sauce
1 tablespoon water
2 teaspoons dark molasses
2 teaspoons cornstarch
Pinch crushed red pepper flakes
1 tablespoon vegetable oil (divided)
1/2 large red onion, cut in 1/2-inch chunks
1/2 cup canned corn kernels
1 can (4 ounces) sliced mushrooms, drained
1 large garlic clove, minced
1 tablespoon minced gingerroot
1 cup canned diced tomatoes, drained
4 cups (12 ounces) broccoli florets, cut in bite-sized pieces
½ cup water
1 scallion, roots trimmed, thinly sliced
Directions
Toss beef, soy sauce, water, molasses, cornstarch and crushed red pepper in a mixing bowl until the beef is uniformly coated; set aside for 15 minutes.
Heat wok over high heat until smoking hot. Add 1 teaspoon oil. Add onion and stir-fry until translucent, about 1 minute. Add corn and mushrooms and stir-fry until heated through, about 1 minute. Add garlic and ginger and stir-fry another 30 seconds. Transfer to a clean mixing bowl.
Add another teaspoon of oil to the wok and heat until smoking. Add beef mixture and stir-fry until browned, about 3 minutes. Add diced tomatoes and continue cooking until beef is cooked through, scraping any brown bits clinging to the surface of the wok into the mixture. Transfer to bowl with vegetables.
Add remaining oil to wok. Add broccoli florets and stir-fry until bright green, about 1 minute. Add 1/2 cup water, toss with broccoli; cover and steam until broccoli is tender, about 2 minutes.
Uncover. Return vegetables and beef to broccoli, and toss until everything is combined. Scrape onto a large serving platter. Garnish with sliced scallion.
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Chicken Mediterranean Pizza
Prep time: 5 minutes
Cook time: 15 minutes
Serves: 4
2 teaspoons cornmeal
1 refrigerated pizza crust (12 to 14 inches), unbaked
1/2 cup prepared pesto sauce
1/2 cup canned diced tomatoes, drained
1 can (5 ounces) chunk chicken breast, drained and flaked
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
Pinch crushed red pepper, if desired
Heat oven to 400 degrees.
Sprinkle cornmeal on bottom of pizza pan.
Place pizza crust over cornmeal. Spread pesto sauce over surface of crust. Top with remaining ingredients.
Bake 15 minutes or until cheese is melted and edges are browned.
Recipes and images courtesy of Mealtime.org.
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