COMPLETE MEALS in 25 Minutes or Less
“ 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 , part of the answer is probably right in your pantry-canned food . Canned foods are not only convenient and budget-friendly , they reduce your cooking time .
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 .
( Courtesy of Mealtime . org )
Smoky Southwest Chicken and Wild Rice Soup ( Serves 6 )
Family Fiesta Soft Tacos ( Serves 8 ) Enchiladas Grandes ( Serves 2 )
Prep time : 15 minutes / Cook time : 25 minutes
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 .
Prep time : 15 minutes / Cook time : 10 minutes
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 .
Prep time : 5 minutes / Cook time : 20 minutes
INGREDIENTS : Spray oil 4 ( 6-inch ) corn tortillas 2 / 3 cup canned red enchilada sauce 2 tablespoons reduced-fat sour cream 1 cup warm taco meat filling 1 / 4 cup finely shredded sharp cheddar cheese 1 tablespoon finely chopped cilantro
DIRECTIONS : Preheat oven to 375 ° F . Heat large skillet over high heat . Spray with a thin film of oil and wipe 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 green onions .
12 FLORIDAGRICULTURE | March 2013