A well-stocked pantry

The key to mealtime success

Hearty Chickpea Vegetable Soup
Neopolitan Tuna Fettuccine
Orange Pork Stir Fry
Falafel Burgers
Morning Glory Carrot Muffins

When it comes to mealtime, a well-stocked pantry can be the difference between culinary success and a dinner dud. Too often we contemplate what to make for dinner, only to realize that we don’t have the right ingredients on hand or the food in the fridge has spoiled. But with a pantry full of canned foods, a delicious and easy, homemade meal is just minutes away.

It’s no secret that canned foods are convenient, but did you know that cans are also one of the best ways to get food from the farm to your family’s table? Canned fruits and vegetables are picked and packed when they’re at their peak of ripeness and nutrition, sealing in their freshness and flavor, so you can feel confident about serving them anytime.

Less waste, more meals

And if you find that you’re often throwing away fresh food, you’re not alone. According to a recent study, most Americans throw away spoiled fresh fruits and vegetables two times a week on average, wasting a staggering 15 to 20 percent of fresh produce each year. By keeping your pantry stocked with essential canned ingredients, you know the food you purchase won’t go to waste, saving you money and helping reduce your impact on the environment.

With your favorite canned food staples, you’ll be on your way to creating delicious and nutritious meals like Hearty Chickpea Vegetable Soup, Neopolitan Tuna Fettuccine and Falafel Burgers. Thanks to your well-stocked pantry – or “Cantry” – mealtime success is achievable anytime.

For more recipes, nutritional information and to learn how you can get cooking with canned foods, visit www.CansGetYouCooking.com.

Hearty Chickpea Vegetable Soup

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1 large garlic clove, minced
• 2 teaspoons ground cumin
• 2 (14.75-ounce) cans low sodium vegetable or chicken broth
• 1 cup water
• 4 cups cubed butternut squash, about 1 medium squash
• 1/4 teaspoon salt
• 1 (15.5-ounce) can Goya garbanzo beans, drained and rinsed
• 1 (14.5-ounce) can Del Monte sliced carrots, drained
• 3 cups escarole or kale, coarsely chopped

Preparation

1. In 4-quart saucepan over medium-high heat, in hot oil, cook onion and garlic until just softened, stirring frequently. Stir in cumin; cook 1 minute.
2. Add canned broth, water, butternut squash and salt. Over high heat, heat to boiling. Reduce heat to low; cover and simmer 20 minutes until squash is tender.
3. Add garbanzo beans, carrots and escarole. Continue to simmer about 5 minutes until vegetables are tender.

Serves
6 servings

Neopolitan Tuna Fettuccine

Ingredients

• 8 ounces fettuccine pasta
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 (14.5-ounce) can Red Gold diced tomatoes
• 2 teaspoons capers
• 1 (5-ounce) can tuna, packed in oil, drained
• 1 (2.2-ounce) can sliced ripe olives, drained
• Salt and ground black pepper to taste

Preparation

1. Cook fettuccine as label directs. Reserve 1 cup cooking liquid; drain.
2. Meanwhile, in 10-inch skillet over medium heat, in hot oil, cook onion and garlic, about 5 minutes until just softened. Add diced tomatoes and capers; simmer 5 minutes. Add tuna, olives, salt and pepper to taste.
3. Toss fettuccine with tuna mixture to mix well. Serve immediately. If necessary, add reserved cooking liquid.

Serves
2 servings

Orange Pork Stir Fry

Ingredients

• 1 pound pork tenderloin
• 1 tablespoon cornstarch
• 1/4 teaspoon salt and ground black pepper
• 1 tablespoon peanut oil
• 1 tablespoon minced fresh ginger
• 3 cups baby spinach leaves
• 1 (15-ounce) can Del Monte mandarin oranges in light syrup, drained
• 1 (15-ounce) can KAME stir-fry vegetables, drained
• 3 tablespoons sweet Asian chili sauce
• 2 tablespoons low sodium soy sauce
• 2 teaspoons sesame oil
• 2 scallions, thinly sliced

Preparation

1. Cut pork tenderloin into 1/2-inch-thick rounds, then into 1/2-inch-wide strips. Place pork tenderloin strips in medium bowl; add cornstarch, salt and pepper; toss to mix well.
2. In 12-inch skillet over medium-high heat, heat peanut oil; add ginger. Cook 30 seconds; add pork strips. Stir-fry until pork is lightly browned, about 5 minutes. Add spinach; cook 2 minutes, stirring constantly until just wilted. Add mandarin oranges, stir-fry vegetables, chili sauce, soy sauce; cook over medium heat until mixture is coated and thickens slightly.
3. Stir in sesame oil and sprinkle with scallions. Serve with rice.

Serves
4 servings

Falafel Burgers

Ingredients

• 2 tablespoons olive oil, divided
• 1 small red onion, finely chopped
• 1 large garlic clove, minced
• 1 (16-ounce) can Bush’s garbanzo beans, drained and rinsed
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 cup dry bread crumbs
• 1 (7.75-ounce) can Allens spinach, well drained
• 4 hamburger buns
• Sliced tomato
• Sliced red onion
• Tzatziki sauce

Preparation

1. In 12-inch skillet over medium heat, in 1 tablespoon hot olive oil, cook red onion and garlic about 5 minutes until tender-crisp. Remove vegetables to bowl of food processor.
2. To food processor, add one-fourth of garbanzo beans, lemon juice and salt; pulse with spinach mixture until smooth paste. Add remaining garbanzo beans, bread crumbs and spinach; pulse until coarsely chopped.
3. Shape mixture into four 4-inch patties. If desired, refrigerate until ready to cook. In 12-inch skillet over medium heat, in remaining tablespoon hot olive oil, cook falafel patties until golden and crisp, turning once.
4. Serve on buns and top with tomato, onion and Tzatziki sauce, as desired.

Serves
4 servings

Morning Glory Carrot Muffins

Ingredients

Muffins:

• 1 1/2 cups all-purpose flour
• 1 1/2 cups granulated sugar
• 1 1/2 teaspoons ground cinnamon
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon salt
• 1 (14.5-ounce) can Le Sueur carrots, drained
• 1 (8-ounce) can Del Monte crushed pineapple in 100 percent juice, drained
• 3/4 cup vegetable oil
• 2 large eggs, lightly beaten
• 2 teaspoons vanilla extract
• 1 cup shredded sweetened dried coconut
• 3/4 cup pecans, chopped

Frosting:

• 1 (4-ounce) package reduced fat cream cheese, softened
• 3 tablespoons butter, softened
• 1 1/2 cups confectioners’ sugar

Preparation

1. To prepare muffins, preheat oven to 350°F. Grease 12-cup muffin tin. In large bowl, combine flour, sugar, cinnamon, baking soda and salt. In large bowl, mash carrots until smooth; add crushed pineapple, oil, eggs and vanilla until well blended. Add to dry ingredients until just mixed; fold in coconut and pecans.
2. Spoon mixture into prepared muffin tins, almost to top. Bake 30 minutes or until tester inserted in center comes out clean. Cool for 10 minutes. Remove muffins from pans. Cool completely.
3. To prepare frosting, in mixing bowl, combine cream cheese and butter until well blended. Add confectioners’ sugar; beat until smooth.
4. Top carrot muffins with frosting.

Serves
12 servings

SOURCE:
Can Manufacturers Institute (CMI)