Sept. 8, 2002 – When it comes to preparing meals on hot summer days, if you can't take the heat, you don't necessarily need to get out of the kitchen. Just turn to no-cook dinners using such ingredients as canned foods and fresh produce.
September is an ideal time of year to stock up on nutritious canned foods. For one thing, they are great for meal making when you don't want to add to the heat in your kitchen by turning on the stove or oven. For another, canned foods are perfect hurricane stock. Choose a variety — canned protein foods such as poultry and seafood, as well as canned fruits and vegetables.
You can combine all sorts of canned foods and fresh produce to create a complete dinner. In the recipe below, we've chosen canned red kidney beans, canned tuna and such fresh flavorings as green onion, cucumber and tomato, all mixed with an Italian dressing. Add whole wheat rolls or crackers and a piece of fresh fruit, and you've got a nutritious, delicious dinner that took no cooking at all.
The variations on this theme are all but endless. Try canned black beans and chicken. Or canned white beans and salmon. Maybe canned garbanzo beans and sardines in tomato sauce. Enjoy this recipe below, and then make your own favorite!
No-Cook Tuna Bean Supper
1 (15-oz.) can kidney beans, rinsed and well drained
1 (6-oz.) can water-packed tuna, rinsed and well drained
3 green onions, chopped, including the green tops
1 small tomato, chopped
1/4 cucumber, chopped
1 teaspoon chopped garlic
Salt and black pepper, to taste
1/2 cup bottled Italian dressing
2 tablespoons chopped fresh parsley
Combine all ingredients except dressing and parsley in a large mixing bowl. Mix well. Pour dressing over mixture. Combine well. Place on individual plates or in serving bowl. Garnish with parsley.
Makes 4 servings. Per serving: 320 calories, 15 gms fat (44 percent fat calories), 17 mg cholesterol, 442 mg sodium.
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