News Column

Nutritious Meals Made Easy

Feb 21 2013 12:00AM


ThumbnailTen Minute-StroniTracker

MISSION, KS -- (Marketwire) -- 02/21/13 -- (Family Features) For those who enjoy preparing home-cooked, nutrient-rich meals, but are often pressed for time, canned foods are essential cooking tools. A well-stocked pantry, or "Cantry," ensures you always have healthful fruits and vegetables on hand -- no matter the time of year.

"Cans' ironclad seal locks in freshness, flavor and nutrients, so you can rely on canned foods to create wholesome and delicious meals for your family," said Elizabeth Fassberg, MPH, RD, CDN, owner of EAT FOOD, a food and nutrition consultancy in New York City. "Cooking with canned food means you know what you're serving your family and helps cut down on eating out."

To get the most nutritionally from your canned foods, here are Elizabeth's tips:

•Select fruits that are packed in their own juice, water or 100-percent fruit juice. •When possible, opt for canned vegetables or soups with no sodium added or low sodium products. If these options are not available, rinse the vegetables before you use them. •Refrigerate leftover canned goods in a glass or plastic container.

So if you're not sure what to make for dinner tonight, look no further than your "Cantry."

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Ten Minute-StroniPrep time: 5 minutesCook time: 10 minutesServes: 81 tablespoon extra-virgin olive oil1 large onion, diced2 cloves garlic, minced1 teaspoon Italian seasoning1/2 teaspoon dried savory1/4 teaspoon ground sage1 quart canned, low-sodium chicken broth1 cup 100% vegetable juice2 teaspoons red wine vinegar1 cup canned, diced tomatoes (no-salt added)1 cup canned navy beans or chickpeas, drained and rinsed1 can (8 1/4 ounces) sliced carrots, drained1 can (8 1/4 ounces) cut green beans, drained1 can (4 ounces) sliced mushrooms, drained Parmesan cheese (optional)

Heat oil in a large saucepan over medium-high heat. Add onion and sauté until transparent, about 2 minutes. Add garlic, Italian seasoning, savory and sage, and cook 10 seconds. Add broth, vegetable juice and vinegar, and bring to a boil.

Add tomatoes, navy beans, carrots, green beans, and mushrooms; simmer 4 to 5 minutes.

Serve in bowls garnished with freshly grated Parmesan cheese, if desired.

Nutritional Information Per Serving:
Calories 100; Total fat 2.5g; Saturated fat 0g; Cholesterol 0mg; Sodium 380mg; Carbohydrate 14g; Fiber 3g; Protein 5g; Vitamin A 80%DV*; Vitamin C 25%DV; Calcium 4%DV; Iron 10%DV

*Recipe and image courtesy of

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Michael French

Source: Marketwire

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