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Nutritious Meals for Busy School Nights

Tuna Sliders with Green Chilies

Tuna Sliders with Green Chilies

When school is back in session, the real test for parents is not in the classroom, but in the kitchen. Between breakfast, lunch and dinner – not to mention snacks – meal planning seems endless and daunting.

With convenient options like canned ingredients on-hand, parents can have the makings of a wholesome homemade meal

Canned foods not only help cut down on prep time in the kitchen, In fact, kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients, according to a study published in “Nutrients.” Plus, cans provide year-round access to seasonal fruits and vegetables, and keep food preservatives and additives.

From on-the-go breakfasts like Vegetable Frittata Minis to hearty dinners like this Beef and Vegetable Soup and everything in-between, a well-stocked pantry – or your “cantry” – full of canned proteins, fruits, vegetables and soups can help busy parents get through the week with creative meals they can feel good about serving their families.



For more information about the for the back-to-school season, visit CansGetYouCooking.com.

Tuna Sliders with Green Chilies

Recipe courtesy of Cans Get You Cooking Servings: 12

1 can (5-ounce) tuna, packed in

1 can (4.25-ounce) chopped
green chilies
1/4 cup diced celery
1/4 cup diced red onion

1/4 cup reduced-fat mayonnaise
2 tablespoons chopped fresh
cilantro or parsley
6 slider rolls, split
lettuce leaves
In large bowl, combine tuna, green
chilies, celery, red onion, mayonnaise and
chopped cilantro; toss to mix well.
Top bottom half of each roll with
lettuce leaves; top with some tuna
mixture and top half of roll.

Vegetable Frittata Minis

Vegetable Frittata Minis

Beef and Vegetable Soup

Recipe courtesy of Cans Get You Cooking Servings: 6

1 tablespoon vegetable oil
1 pound lean ground beef
1 medium onion, diced
2 garlic cloves, minced
1 can (14 1/2 ounces)
low-sodium beef broth
1 can (14 1/2 ounces) sliced
carrots, drained
1 can (14 1/2 ounces) cut
green beans
1 can (14 1/2 ounces) stewed



1 teaspoon dried basil
1 cup cooked egg noodles
In 4-quart saucepan over mediumhigh heat, in hot oil, cook ground
beef until well browned on all
sides, stirring frequently. With
slotted spoon, remove beef to bowl.
In drippings remaining in
saucepan over medium heat, cook
onion and garlic until tender-crisp.
Add beef broth, carrots, green
beans, stewed tomatoes, basil and
ground beef; over high heat, heat to
boiling. Reduce heat to low; cover
and simmer 10-15 minutes to blend

cooked egg noodles.

Vegetable Frittata Minis

Recipe courtesy of Cans Get You Cooking Servings: 36

Nonstick cooking spray
8 large eggs
1/2 cup milk
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried basil
1 can (8 ounces) mixed
vegetables, drained

1/4 cup grated Parmesan cheese
tins with nonstick cooking spray.
In large bowl, beat eggs, milk, salt,
pepper and basil to blend well. Stir in
mixed vegetables and Parmesan cheese.
Fill prepared pans with egg mixture.
set in center, about 8-10 minutes.
With rubber spatula, loosen frittatas

Gluten-Free Pumpkin and Chocolate Chip Bread

Recipe courtesy of Cans Get You Cooking Servings: 20 (2 loaves)

2 teaspoons baking soda
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
pinch of salt
1 cup (2 sticks) butter, softened
2 cups granulated sugar
4 large eggs
2 teaspoons vanilla extract
1 can (15 ounces) pumpkin
2 cups chopped walnuts
1 cup bittersweet chocolate chips
1/2 cup confectioners’ sugar
1 tablespoon milk

Heat oven to 350 F. Grease two 8-by-4-inch

baking soda, cinnamon, nutmeg and salt.
In large bowl using mixer, beat butter
and sugar until light and fluffy. Beat
in eggs one at a time. Add vanilla,
oat flour mixture and pumpkin; beat

chocolate chips. Spoon mixture into
prepared pans.
Bake 50-55 minutes, or until toothpick
inserted in center comes out clean. Cool 10
minutes. Remove from pan. Cool completely.
In small bowl, stir confectioners’ sugar
and milk until smooth. Drizzle mixture

over pumpkin bread.

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