When Canned Foods Can Do - Modern Help For One Pot Meals

Since most of us nowadays grew up with canned food, we have to remind ourselves sometimes that canned food hasn't always been available in every grocery store. Once upon a time, the method of canning food was used primarily at home to preserve a season's harvest. Since refrigeration and freezing were not commonplace, canning was a homemaker's best way to ensure a table filled with nutritious food throughout the year.

Of course, things have changed, and just like other fast moving changes in society, canned food had a few bumps along the road to the grocer's shelves. Some of the earliest mass-produced canned foods weren't exactly what the homemaker expected or wanted. Even though there was no denying that opening a can of kernel corn was faster and easier than cutting kernels off an ear of corn, the results were less than satisfactory.

Preserved food. (Photo credit: Wikipedia)

Now, through years of perfecting the process and understanding the need for better nutritional value, canned food companies have built a reputation for better quality. Most canned food manufacturers now pride themselves in getting their product from the field to the can in the shortest time possible and with the best quality.

While canned foods might not be as healthy as fresh, they remain a good way to preserve summer foods for the winter, and to help prepare a meal quickly. Here at Cooking From Scratch, we prefer not to rely on canned foods, but there is no doubt it is certainly handy to have a few cans in the pantry! Here are a few tips for using convenient canned foods in your cooking, while keeping it on the healthy side.

Use Canned Foods to Accent Your Cooking

Some ingredients either take a long time to prepare from scratch (e.g. beans), or are simply not readily available in fresh form where you live (e.g. clams). In these cases, it certainly is nice (and usually fairly affordable) to have a few cans stocked in the pantry for a quick, healthy, and delicious meal. For example, a can of clams and a can of corn can be combined with some diced onions, spices, and whole milk for a quick and tasty clam chowder.

If you have canned black beans, diced tomatoes, whole kernel corn, and green chilies, you have a good, quick, spicy filling for burritos. Just warm up some tortillas and dinner is ready! Or cook some rice, and mix it all together for Spanish rice. For a fancier meal, stuff this mixture in some red or green bell peppers, sprinkle with cheese, and bake.

And canned tuna is always great to have on hand for a quick and healthy lunch!

(One note: while canned soups can seem like a really convenient food to have on hand, we usually opt not to use them (and don't recommend you do), as they are often full of extra salt, sugar, and unhealthy ingredients.)

An unopened can of canned fish. (Photo credit: Wikipedia)

Add Canned for Convenience

When you're cooking a meal and you realize you haven't got a fresh ingredient on hand, you may want to reach for a can when you want to cut out preparation steps but still have a hearty dish. Canned beans and canned tomatoes are great examples, and they can save the day when it comes to a quick dinner idea at the end of a long day.

Make spaghetti sauce faster - and still healthier than jarred sauce - by using seasoned canned tomatoes. The built in seasoning cuts prep time in the kitchen, and with your own additions of various veggies, it can still taste home-made.

Complete the Meal With Canned

The finishing touch to your chicken tortilla soup or bowl of chili could be a spoonful of canned green chilies. Perhaps you are serving a fresh spinach salad - top it with canned albacore tuna for added protein.

Crunchy coleslaw will benefit from the added texture, color, and flavor of canned kidney beans. Even sardines can be an added flavor for foods. Smash them up along with mustard and cream cheese and add to your Deviled Egg recipe for a flavor (and protein) boost. Yogurt is healthy, but you can buy (or make) plain yogurt and avoid all the additives - then add a spoonful of jam on top and stir it up for a quick breakfast. Jam is also quite easy to make, yourself, so buy berries on sale in the summer, and can it for the winter!

These are just a few ideas for using canned goods in your from-scratch cooking. Having some basic canned items stocked in your pantry can really help out when you need to cook a meal in a jiffy, and you can still have a home-cooked meal that's a lot better (and better for you!) than something from a box. Having a good selection of basic canned goods at the ready is a great way to make mealtime less chaotic, and still really delicious!

Recipe: Arroz Con Pollo In A Pot

This classic Spanish recipe works great as a one-pot meal! To make it even simpler, prepare the chicken (clean and skin), and dice the vegetables ahead of time. Try adding 1/2 tsp crushed red pepper flakes if you like it spicy, or add a fresh, chopped jalepeno with the other ingredients - or use a can of tomatoes & green chilies in place of the plain tomatoes.

Arroz Con Pollo
(Serves 4-6.)

Ingredients:

Arroz con Pollo. (Photo credit: Wikipedia)

6 pieces naturally raised chicken, bones and skin removed
salt and pepper to taste
2 Tbsp cooking oil
1 1/2 cups long grain rice
1 small onion, diced
2 garlic cloves, minced
3 cups water
1 can (14 oz) diced tomatoes, undrained
1 tsp kosher salt
1/4 tsp black pepper
1 cup frozen peas

Directions:

1. Season the chicken pieces with salt and pepper to taste. 
2. Get out a large Dutch oven or other large pot, put over medium-high heat, add oil, and when the oil is hot add the chicken pieces (don't crowd pot) and brown on both sides, removing the chicken as it's finished cooking; continue browning chicken until it's all done, removing all to a plate.
3. Now that the pot is empty, add the rice, onion, and garlic; cook, stirring until rice has browned slightly.
4. Add the water, diced tomatoes, salt, and pepper, stirring to combine. Bring to a boil, turn heat to low.
5. Lay the cooked chicken on top of this mixture, cover the pot, and simmer slowly for 35 to 40 minutes, until the chicken is tender and no pink remains.
6. Add the peas to the pot, around the chicken, and push them into the rice. Cover pot, and remove from heat; let sit for 5 minutes before serving.

Recipe: Louisiana Crockpot Chili

Chili is a natural fit for the slow cooker, with a medley of ingredients and spices that blend together over several hours of low-heat cooking, creating layers of hearty flavor. This Cajun version includes the Louisiana flavors of sausage, pork, red pepper, and tomatoes for a delicious twist on chili that will have everyone coming back for second helpings!

Louisiana Chili Time
(Serves 8.)

Ingredients:

 (Photo credit: Wikipedia)

1 lb andouille sausage, diced
1 lb ground pork
2 big onions, diced
1 red bell pepper, diced
1 green bell pepper, diced
3 celery stalks, diced
4 garlic cloves, minced
1 (28 oz size) can crushed tomatoes
1 (15 oz size) can diced tomatoes
1 (28 oz size) can kidney beans, drained (or 1 cup dry beans, rinsed and soaked)
1/4 tsp dried oregano
1/4 tsp red pepper flakes
1/4 tsp cayenne pepper
1/4 tsp chili powder
dash or two hot pepper sauce
pinch instant chicory or coffee (optional)
salt and pepper to taste

Directions:

• In a heavy skillet or Dutch oven over medium-high heat, cook the andouille sausage and ground pork until pork is lightly browned; break it up as you cook it.  Remove with a slotted spoon and put in crock pot.
• Add the remaining ingredients to the crockpot and stir well.
• Cover, set on Low, and cook 6-8 hours, until veggies and beans are soft and flavors are blended.
• Taste and adjust seasonings. Add a bit of water to thin it out if desired.
• Serve hot with crusty bread on the side.