CANNED FOODS seem so alluringly simple -- just open, heat and bingo, a meal. We got to wondering if it were really that simple though. Plus, isn't canned foods for lazy people and emergencies?
Yes, you can whip up a hearty meal in a jiffy, says nutritionist Dr. Heather Little-White. And no, canning it doesn't imply laziness, adds Dr. Little-White who confesses to digging into the can for many of her meals. With that kind of can-do attitude we asked the team at Little-White and Associates for some of their ideas. Well, we opened up a whole can of -- well, see below:
Mackerel and
Potato Pancake
Preparation Time: 10 minutes
Cooking Time: 10 minutes
2 lbs. Irish potato
1 can mackerel
1 cup flour
2 tbsps. red sweet pepper
2 tbsps. green pepper
1 medium onion
1 tsp. hot pepper
1 tsp. black pepper
1 egg
1/4 cup vegetable oil
1/4 cup milk
METHOD
1. Peel potatoes and cut in cubes and put to boil in enough water to cover.
2. Open and flakes the can of mackerel
3. Finely chop onion, red and green peppers and beat egg.
4. Crush the boiled
potatoes and combine with the flaked mackerel,flour, pepper, seasonings, beaten eggs and milk.
5. Heat the vegetable oil
and drop mixture in by tablespoonful.
Fry on both sides, then drain on paper towel.
Serve hot.
Frankaroni
Skillet Dinner
Preparation Time:
7 minutes
Cooking Time:
10 minutes
4 Jumbo frankfurters
4 tbsps. soft
margarine
1 medium onion
1/2 cup tomato
ketchup
1/2 cup water
2 tbsps. granulated
sugar
1 small sweet pepper
1 tsp. salt (optional)
1 cup elbow macaroni
1 can whole
kernel corn
METHOD
1. Cut frankfurters into rounds. Finely chop onion and sweet pepper.
2. Heat margarine in a skillet and sauté frankfurters and onion.
3. Combine ketchup, water, sugar and salt.
4. Add remaining Ingredients including liquid from the corn or mixed, vegetables and mix well.
Serve hot.
Serves 4.
Corned Beef Fried Rice
Preparation Time: 15 minutes
Cooking Time: 20 minutes
2 cups rice
1 tbsp. soft margarine
1 1/2 cups corned beef
1 medium onion
3 stalks escallion
1 large egg
3 tbsps. vegetable oil
4 tbsps. soya sauce
1 1/4 cups mixed vegetables
1/2 cup whole kernel corn
1 tsp. cock soup mix
METHOD
1. Steam rice with the soft margarine, flake corned beef, chop onion and escallion. Fry and chop egg and set aside.
2. Heat vegetable oil, sauté onion and escallion then add soy sauce.
3. Add steamed rice then corned beef and stir well.
4. Add mixed vegetables, whole kernel corn and chopped egg.
Sift in the seasoning from the pack of cock soup and mix well.
5. Serve hot.
Serves 5.
Fancy Mackerel Pizza Strata
Preparation Time: 10 minutes
Baking Time: 35-40 minutes
8 slices brown or white bread
2 cans chunky jack mackerel
4 egg whites
2 cups tomato ketchup
3 tbsps. fish and meat sauce
1/2 cup water
1 tsp. oregano
1/2 tsp. salt
1 small onion
1/2 tsp. white pepper
125 grams red and green sweet pepper
1 cup cheddar cheese
2 tbsps. Parmesan cheese (optional)
METHOD
1. Grease a 22 centimetre (9-inch) baking dish or pan.
2. Arrange 4 slices of bread in the bottom of dish, cutting if necessary or overlapping to fit.
3. Flake mackerel with a fork and layer half of the mackerel a top the bread.
4. Whisk together eggs, tomato ketchup, fish & meat sauce, water, oregano, salt, chopped onion, white pepper and chopped sweet pepper.
5. Ladle half of sauce evenly over bread and mackerel layer in dish. Sprinkle with half the shredded cheddar cheese. Repeat layers of bread, mackerel and sauce.
6. Sprinkle with remaining cheddar cheese and Parmesan cheese, if used.
7. Cover and let stand for 1 hour.
Serves 4.
