Central Oregonian

Weekday mealtime salvation

Complete meals in 30 minutes or less straight from your “Cantry”

Family Fiesta Soft Tacos

January 21, 2013

(FF) – “What’s for dinner?” It’s often the most dreaded question of the day. Between school, activities, work and life, there are nights the big dinner decision doesn’t happen until the last possible minute.

Fortunately, the answer is probably right in your pantry – canned food. Canned foods are not only convenient and budget-friendly, they reduce your cooking time and inspire wholesome and delicious meals your family will love.

Canned items are also one of the best ways to get food directly from the farm to your family’s table. Because many fruits and vegetables are canned directly after harvest, the canning process seals in foods’ freshness and natural goodness, retaining their taste, quality and nutrients. Canned vegetables and fruits often provide as many vitamins and as much dietary fiber as their fresh and frozen counterparts.

So when you’re cooking with canned foods, you can feel confident that you’re serving your family a high-quality, hearty, home-cooked meal. And, most importantly, you know what’s for dinner. It’s in your pantry (a.k.a. your “Cantry.”)

Canned Food Items for a Well-Stocked “Cantry”

Canned vegetables (peas, corn, carrots, mushrooms, artichoke hearts, spinach)

Canned tomatoes (sauce, paste, diced, crushed, whole)

Canned beans (black, pinto, garbanzo, navy)

Canned fruit (pears, pineapple, peaches)

Canned seafood (salmon, shrimp, tuna)

Canned flavored beans (baked, refried, seasoned)

Canned broth

Condensed soups

Canned meat (chicken, turkey, roast beef)

For more recipes, visit www.Facebook.com/CansGetYouCooking and www.Pinterest.com/CansGetUCooking.

Family Fiesta Soft Tacos

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) diced tomatoes, no salt added, 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

Spray oil

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 and 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 up warm tortillas, dish up cheese, lettuce, and avocado (if desired). Serve with taco meat filling. Assemble and enjoy.

Smoky Southwest Chicken and Wild Rice Soup

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.

Stir-Fried Ginger Beef and Broccoli

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 water

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-size pieces

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 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.