recipes

Meal Ideas 21 September 2018

What’s in the Can May Surprise You

Cooking with canned foods combines convenience and nutrition

(Family Features) Simple, convenient and versatile, canned foods provide an array of options for families looking to increase nutrition during mealtimes. However, some home chefs may not be aware of the benefits canned foods bring to the table. 

Consider these common consumer misnomers cleared up by the Canned Food Alliance:

Myth: Canned foods don’t count toward dietary goals.
Fact: Canned foods provide important nutrients that deliver on the USDA’s Dietary Guidelines, as all forms of fruits, vegetables, beans, meats and seafood – whether fresh, frozen, canned or dried – are recommended to help ensure a proper balance of nutrients. In fact, according to a survey conducted by the Canned Food Alliance, 95 percent of health professionals surveyed agree that all forms of food, including canned, can help consumers meet the USDA’s MyPlate fruit and vegetable recommendations.

Myth: Canned foods aren’t as nutritious as fresh or frozen foods.
Fact: Research published in the “Journal of the Science of Food and Agriculture” shows canned foods can be as nutritious, and in some cases more nutritious, than fresh and frozen counterparts.

Myth: Canned foods are filled with preservatives.
Fact: Because canned foods have already been cooked, preservatives aren’t necessary to prevent spoilage. The canning process itself preserves the food.

Myth: Canned foods are highly processed.
Fact: Once canned fruits and vegetables are picked and packed near peak ripeness, they’re cooked quickly at high temperatures to lock in nutrients, similar to the home-canning process.

Myth: Canned foods are high in sodium.
Fact: Salt and sodium aren’t required for preservation of canned foods, and low- and no-sodium canned food options are available. Additionally, draining and rinsing canned foods can further reduce sodium by up to 41 percent.

Find more canned food facts and recipes at mealtime.org.
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Chipotle Pumpkin Black Bean Chili

Recipe courtesy of the Canned Food Alliance
Prep time: 20 minutes
Cook time: 60-70 minutes
Servings: 4-6

  • 2          tablespoons vegetable oil
  • 1          onion, chopped
  • 1          rib celery, chopped
  • 2          jalapenos, seeded and chopped
  • 3          cloves garlic, minced
  • 1          teaspoon ground cumin
  • 1          teaspoon dried oregano
  • 1/4       teaspoon ground pepper
  • 2          tablespoons tomato paste
  • 1          can (28 ounces) no-salt added canned diced tomatoes
  • 1          cup canned pureed pumpkin
  • 1          cup no-salt-added canned chicken broth
  • 1          can no-salt-added canned black beans, drained and rinsed
  • 1          can (12 1/2 ounces) no-salt-added chicken, drained
  • 1          chipotle in adobo sauce, finely chopped
  • 1          teaspoon brown sugar
  • salt, to taste
  • 2          green onions, finely chopped
  • lime wedges, for serving
  1. In Dutch oven or large saucepan over medium heat, heat oil. Add onions, celery, jalapenos, garlic, cumin, oregano and pepper. Cook, stirring, 5-8 minutes, or until vegetables soften. Add tomato paste and cook 2 minutes.
  2. Add tomatoes, pumpkin puree, chicken broth, black beans, chicken, chipotles and brown sugar. Bring to boil. Reduce heat to low. Simmer, stirring occasionally, 1 hour, or until chili thickens. Add salt, to taste.
  3. Garnish with green onions and serve with lime wedges.

Tip: Add preferred canned beans, such as white kidney beans, pinto or Romano beans, in place of or in addition to black beans.  

Nutritional information per serving: 240 calories; 6 g fat; 35 mg cholesterol; 210 mg sodium; 29 g carbohydrates; 8 g fiber; 8 g sugar; 18 g protein; 7,390 IU vitamin A; 35 mg vitamin C; 98 mg calcium; 3.2 mg iron.

Source:  Canned Food Alliance

Main Dishes 11 April 2017

Unleash the Power of Dairy

(Family Features) If you’re trying to boost the nutrition of your meals and snacks, look no further than your refrigerator. Dairy products provide a powerful nutrition package that can help you meet your nutrient needs and achieve better health.

The most recent Dietary Guidelines for Americans affirm dairy’s important place in the diet with a recommendation that people ages 9 and older consume three servings of low-fat or fat-free dairy foods every day. With nine essential nutrients, milk, cheese and yogurt deliver a unique nutrition package superior to milk alternatives, such as almond or rice beverages, which are often fortified or fall short on these important nutrients.

During the hot summer months, when you don’t feel like spending much time in the kitchen, dairy products offer ease and convenience, as many are ready to use in recipes or round out a meal or snack. For a quick, easy and healthy snack this summer, put a fresh take on traditional pizza with this recipe that uses crescent rolls topped with cheeses and fresh seasonal veggies. Or turn up the heat on a classic beef burrito by adding warm pepper jack cheese and black beans.

Visit MidwestDairy.com to pledge Dairy 3 for Me, find additional recipes and learn more about how to unleash the power of dairy nutrition.

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Summer Pizza Snack

Recipe courtesy of Cindy Heins, Heins Family Farms
Total time: 22 minutes
Servings: 12

  • 1 tube (8 ounces) crescent rolls
  • 1 tub (8 ounces) low-fat cream cheese
  • 1/4 cup light mayonnaise
  • 1/4 teaspoon garlic powder
  • 1 cup shredded part-skim mozzarella cheese
  • 3/4 cup sliced cherry tomatoes
  • 1/2 cup sliced black olives
  • 1/2 cup chopped broccoli florets
  • 1/2 cup chopped cucumber
  1. Heat oven to 375° F. In 9-by-13-inch baking pan, spread out crescent roll dough. Seal seams together to form one large rectangle across bottom of pan. Bake 10-12 minutes, or until lightly browned. Cool on rack.
  2. In small bowl, mix together cream cheese, mayonnaise and garlic powder. Spread evenly over entire cooled crust. Top with mozzarella, tomatoes, olives, broccoli and cucumber. Cut into 12 squares and serve.

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Beef Burrito with Pepper Jack Cheese and Black Beans

Total time: 9 minutes
Servings: 6

  • 1/2 pound ground beef sirloin
  • 2 teaspoons minced garlic
  • 1 cup chunky salsa, divided
  • 2 cups cooked brown or white rice
  • 6 whole-wheat tortillas (9 inches each)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (11 ounces) corn kernels, drained
  • 2 cups shredded pepper jack cheese
  • sliced green onion, including green tops
  1. In medium, nonstick skillet, brown ground beef and garlic over medium heat (break beef mixture up into smaller chunks with spatula). Drain fat and stir in 1/2 cup salsa; set aside.
  2. Spread 1/3 cup rice on center of tortilla, leaving 1/2-inch border. Scatter about 2 tablespoons beans and 1 1/2 tablespoons corn over rice. Spread 1/3 cup beef mixture and 1/4 cup cheese over corn. Top with 2 teaspoons salsa and a few slices green onion. Fold in two opposite edges of tortilla 1 inch each and roll up. Place seam-side down on microwave-safe dish.
  3. Repeat with remaining tortillas. Place burritos in microwave oven and heat 1 minute, or until heated through. Serve with remaining salsa.

Source: Midwest Dairy Association

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