Here’s a quick and easy recipe that works as a pantry meal even when there is not a disaster! It’s high in
fiber, antioxidants and protein! Add hot sauce for extra kick and serve with heart healthy cornbread (see
Nutrition Clinic website for that recipe!)
Six Can Chicken Tortilla Soup
Makes 6 servings
1 (15 ounce) can whole kernel corn, drained
2 (14.5 ounce) cans chicken broth
1 (10 ounce) can chunk chicken
1 (15 ounce) can black beans
1 (10 ounce) can diced tomatoes with green chile peppers, drained
Open the cans of corn, chicken broth, chunk chicken, black beans, and diced tomatoes with green chilies. Pour
everything into a large saucepan or stock pot. Simmer over medium heat until chicken is heated through.
Per serving= 222 calories, 6 g fat, 29 mg cholesterol, 1425 mg sodium, 7 g fiber , 18 g protein
Pantry Gazpacho Soup
Makes 5 servings
This flavorful cold soup recipe is made from easily stored canned and pantry ingredients so it can be made
even during a physical emergency. It’s very low in fat and packed with antioxidant nutrients from the onion,
corn, tomatoes and vegetable cocktail juice.
•
14 oz. can diced tomatoes, undrained
•
1 red onion, chopped
•
11 oz. can corn, drained
•
1 garlic clove, minced
•
1 Tbsp. olive oil
•
1 Tbsp. white wine vinegar
•
3 cups vegetable cocktail juice
•
6 oz. can tiny shrimp, drained
•
1 cup garlic croutons
In a large glass bowl, combine all ingredients except croutons and mix gently. Cover and refrigerate for 4
hours to blend flavors or serve immediately. Top with croutons before serving.
And one more tasty recipe from Kraft Foods that can easily be put together easily.
Bruschetta Chicken Bake
Makes 6 servings
1 and ½ pound skinless chicken breasts, cubed
1 pkg. (6 ounces) stuffing mix for chicken
1 and ½ c. water
1 tsp. Italian seasoning
2 cloves garlic, minced
1 can (28 ounces) Italian-style stewed tomatoes, well drained
½ cup shredded part-skim Mozzarella cheese