Recent tudi h v
there i growing" ingle ociety" in
thi country with th proportion of
ingle dul in Ameri t an 11-
time high. Family dinners re clearly
not what they once were, and many
more people re preparin food for
only one of two people. What' the
easie 1, nd mo t efficient way to
prepare the e mall portion meal ?
Cooking with canned foods, of
course. Canned food add the extra
flavor-and convenience-to any
meal-reg rdles of ize.
" A growing number of Americans
are living and eating alone," says Jane
Wilson, author of Eating Well, When
You Just Can't Eat the Way You
Used To. "And that doe n't�r
shouldn't-mean you can't enjoy
creating easy-to-make and great tast­
ing meals for yourself."
Some 1,500 food items are now
available in cans, including every­
thing from abalone to artichoke
hearts and zucchini. Seafoods,
meats, fruits, vegetables, juices, pas­
tas and specialty items are all avail­
able in 08I}S year-round=-offering
easy alternatives for' t-on-the-run
meals or meal� for yourself.
WITH TUm showing that
anned foods are nutritious as their
fresh and frozen counterparts when
prepa�.t .Jab ... difficultto
turn d wn \he venience Q\��l'ltSlC4kl
foods. And th mall-portion cook "
will find many canned foods avail­
able in single-serving sizes, eliminat­
ing the waste.
So, the next time you are prepar­
ing a meal for just yourself, skip the
peanut butter and jelly sandwich, and
choose a potato instead. Potatoes
naturally come in "single-serving"
sizes and when baked and combined
with convenient canned foods, such
as canned spinach, mushrooms or
asparagus, they make a quick meal in
minutes.
OR CHOOSE A homemade­
flavor soup you can easily prepare for
yourself on those cold winter nights.
Simply open, pour and heat and
you've created a tasty and satisfying
meal.
What about a platter of fresh
chicken or tuna salad for you and a
friend? Don't want the hassle of
preparing the chicken before you can
even tart th al d? Inste d, e
cann d chic en or tun ,combin it
with low-fat mayonnai or 1 d
dre in, your f verite vegetable
and erve.
Try ome of the recipe below for
oth r great nutritious and delicious
meal using canned foods.
Simon Focc cia
Olive oU cooking p y
1/2 cup thinly IIced green
onion and to
1 mall red pepper, chopped
3 clov rUe, minced
1 tea poon dried tarr gon
leav
1 (16 ounc ) Italian b
1 can (7.S ounc ) canned al­
mon, drained
1/2 cup shredded MOIl rell
chee
Spray small skillet with cooking
spray and heat until hot; saute onions,
pepper and garlic until tender. Stir in
tarragon; cook 1 minute. Top bread
shell with sauteed onion mixture, sal­
mon and cheese. Bake in preheated
45 degree oven until Cheese is
melted, about 10 minutes. Makes
two servings.
d
Arrang dV
....
tube I ve
1/2 can (8 ounce size) slfced car­
rots, drained
1{2 can (8 ounce size) julienne
beets, drained
, 1/2 can (8 ounce sizeD cut
asparagus spears, drained
1 green onion, sliced
Fennel Vinaigrette (recipe fol­
lows)
1/2 can (16 ounce ize) chunky
mixed fruits in heavy syrup,
drained
1/2 pint vanilla frozen yogurt
Freshly grated nutmeg
Heat pineapple juice, lemon juice
and honey to boiling in small
saucepan. Mix cornstarch and cold
water; stir into boiling mixture. Boil,
stirring con tantly, until thickened;
cool.
Spoon fruit over yogurt in small'
bowls; spoon lemon sauce over and
sprinkle with nutmeg. Makes two
servings.
TheChoppingBlock
The Chopping Block
by Philomena Corradeno
When the Walnut Marketing
Board wanted our old favorite recipes
revised to meet today's search for
lower-calorie, low-fat foods, they
turned to Edward J. Safdie, owner of
the Norwich Inn and Spa in Connec­
ticut and author of Spa Food in 1989
and New Spa Food in 1990 (Clarkson
N. Potter, Inc.)
A wise choice, Mr. Safdie
developed several delicious lower-fat
versions 'Of tradi tional dishes, two of
which I must pass along' to you.
Naturally, Mr. Safdie uses walnuts to
provide the unique flavor and texture
we didn't find in the old beloved
di he .
F r the c crab cakes, you might
want to add a bit of cayenne t give
them that a sy bite of the famed
Maryland crab cake .
New We t Crab Cakes
3/4 pound potatoe
1 pound crab meat
2 egg white
1 egg yolk
1/3 cup chopped red onion or
chive
I
Arrange lettuce leaves on salad
plates; arrange canned vegetables on
lettuce; sprinkle with green onion,
Drizzle each salad with 1 tablespoon
dressing; refrigerate remaining dress­
ing. Makes 2 servings.
Fennel Vinaigrette
114 'cup olive or vegetable oU
2 tablespoons Balsamic or red
wlne vinegar
2 tablespoons water
2 tablespoons lemon juice
1{2 cup finely chopped California
walnuts, divided
1 cup bread crumbs, divided
Salt and pepper to taste
Vegetable oil tocoat skillet
1 teaspoon fennel seed, crushed
1/4 teaspoon salt
1/8 teaspoon black pepper
Shake all ingredients in covered
jar; refrigerate until serving time.
Makes 1(2 cup.
Lemon Fruit Sundae
1/2 cup unsweetened pineapple
juice
1 1/2 teaspoons lemon juice
2 teaspoons honey
11/2 teaspoons cornstarch
1 tablespoon cold water
whites, egg yolk, onions, 1/4 cup
chopped walnuts, 1/2 cup bread
crumbs, reserved cooled potatoes and
salt and pepper to taste. Form mix­
ture into eight flat patties. Mix
together remaining 1/4 cup walnuts
New West Crab Cake
Peel, boil and mash potatoes
without butter. Set aside to cool. In
a bowl, combine crab meat, egg
and 1(2 cup bread crumbs. Coat crab
meat with bread-walnut mixture.
Brush skillet with oil and heat. Co k
patties over medium heat until
cooked through and golden. Makes
four servings (2 patties per serving).
Serve with lemon wedges or fresh
tomato relish or prepared salsa.
Walnutty Cabbage Slaw
1/3 cup plain non-fat yogurt
1 tablespoon red wine vinegar
11/2 tea poons ugar, optional
3 cup hredded r d and green
cabbage
1/2 cup chopp d red and yellow
peppers
1/3 cup chopped Callfoml wal-
nuts
1/4 cup ral in
1/4 cup chopped green onion
112 carrot, peeled nd hredded
with potato p eler
In a small bowl, whisk together
yogurt, vinegar and sugar; et aside.
In salad bowl, combine cabbage, pep­
pers, walnuts, rai ins, green onion
and carrot. Pour on yogurt dre ing;
toss thoroughly and gently to coat
ingredients.
Makes four servings.
447 W. 9 Mile Road
Ferndale, Michigan 48220
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I