Chapter One
Man, You Can "Men don't cook." People tell me this all the time. That's a load of bull-we've been charring giant slabs of meat ever since we discovered fire.
The difference now is that we have better things to do. Why slave over a hot stove when we could be cooking up plans for a golf outing? Or warming up at the gym? Or making things sizzle in the bedroom?
Here's why: because sometimes you want a break from the local Burger-Rama. Sometimes you want a decent home-cooked meal.
Not worth it, you say? It is if you use the can. The can is fast. The can is healthy. It's even cheaper than that Burger-Rama mega-deal. The can holds the secret to every great guy meal.
When you come home from an insane day at work and open the fridge to find nothing but a slice of 3-week-old pizza, remember the can. If the guys are coming over to watch the game and you need some food to throw at the TV, turn to the can. When your girl insists that you cook something for a change, you've got it in the can.
With the recipes in this book, you can easily whip up 50 simple, healthy meals. This food does everything from prevent heart disease and prostate cancer to boost your immune system and energy levels. And it tastes damn fine, too. You don't need a culinary degree to make it. You don't need any fancy ingredients. All you need is a can opener-and an appetite. No problem, right?
Size (Usually) Doesn't Matter
Different manufacturers package the same foods in slightly different-size cans. For sanity's sake, I've rounded off all can sizes to the nearest ounce. Who cares if a specific brand comes in a "14.25 oz" can? Fourteen ounces is all you need to know, because with most foods, such as beans, tomatoes, and corn, an ounce or two variance won't make any difference in the finished dish.
With big-flavor foods such as canned jalapeños, be a little more careful. A 2-ounce difference there could ignite your tongue. If it does, gulp down some milk-not beer-to douse the flames.
If you can't find a particular ingredient in a size close to what's listed in the recipes, buy whatever size is available and use this chart to measure out the right amount.
Approximate Can Size Volume
4 oz 1/2 cup 5 oz 2/3 cup 6 oz 3/4 cup 8 oz 1 cup 10-12 oz 1 1/4-1 1/2 cups 14-16 oz 1 2/3-2 cups 17-19 oz 2 1/4-2 1/2 cups 29 oz 3 1/2 cups 46 fl oz 5 3/4 cups
Ham
Border-Patrol Casserole
2 5-oz cans chunk lean ham, drained
2 15-oz cans barbecue baked beans
1/2 cup shredded reduced-fat Cheddar cheese
* How to make it: Preheat the oven to 350°F. Dump the ham, beans, and salsa into a 1 1/2-quart casserole dish. Smother with the chips, cheese, and oregano. Bake for 30 minutes, until the cheese melts and the casserole is heated through.
* Makes 6 servings.
* Per serving: 587 calories, 18 g fat (27% of calories), 6 g saturated fat, 22 g protein, 85 g carbohydrates, 11 g fiber, 1,610 mg sodium
A Salty Tale
Some canned foods are relatively high in sodium. If you're watching your sodium intake, eat smaller portions of the higher-salt dishes.
Ham
Luau Pizza
5-oz can chunk lean ham, drained
8-oz can crushed pineapple, drained
4-oz can chopped or sliced jalapeños, drained
Also: 10-oz can refrigerated pizza dough, 1/2 8-oz can tomato sauce, 1 cup shredded low-fat mozzarella cheese
* How to make it: Preheat the oven to 400°F. Coat a cookie sheet with cooking spary. Unroll the dough on the cookie sheet and press it out to a 12" diameter. Pour the sauce on the dough. Dump on the ham, pineapple, and jalapeños. Top with the cheese. Bake for 13 to 18 minutes, until the crust is golden.
* Makes 8 slices.
* Per slice: 202 calories, 7 g fat (34% of calories), 3 g saturated fat, 10 g protein, 22 g carbohydrates, 2 g fiber, 725 mg sodium
Grand Opening
Technology has done little to improve the manual can opener invented in 1865. (Electric can openers almost always malfunction before manual ones.) The best manual is the Oxo Good Grips opener, sold for about $10. With its sturdy black grips and turning handle, it's the most rugged utensil in the kitchen.
Ham
Ham-and-'Shroom Scramble
5-oz can chunk lean ham, drained
6-oz can sliced mushrooms, drained
2 eggs +4 egg whites, beaten
1/2 cup shredded low-fat mozzarella cheese
Also: 15-oz can sliced new potatoes, drained; 1/4 cup fat-free milk; 1/4 tsp ground black
* How to make it: Preheat the broiler. Coat a medium nonstick skillet with cooking spray. Dump in the ham, mushrooms, and potatoes. Cook over medium heat. In a bowl, mix the eggs, milk, and pepper. Pour into the skillet and cook, stirring once or twice, until the eggs begin to set. Cook undisturbed for 3 minutes, until the eggs are set in the middle but jiggly on top, like Pamela Anderson. Top with the cheese and run under the broiler for 2 minutes, until puffy and golden. Like Pamela Anderson.
* Makes 4 servings.
* Per serving: 248 calories, 13 g fat (49% of calories), 5 g saturated fat, 18 g protein, 13 g carbohydrates, 2 g fiber, 857 mg sodium
* Extra credit: Serve with refrigerator biscuits (the kind in the can).
* Only you can prevent kitchen fires: If your skillet's handle is plastic, double-wrap it in heavy-duty foil so it doesn't melt under the broiler.
Ham
Hushpiggies
2 5-oz cans chunk lean ham, drained
15-oz package honey cornbread-and-muffin mix
27-oz cans low-sodium whole-kernel corn, drained
Also: 3/4 cup fat-free milk, 1 large egg
* How to make it: Preheat the oven to 400°F. In a large bowl, combine all the ingredients. Dump the mixture into a 2-quart casserole dish coated with cooking spray. Bake for 20 to 25 minutes, or until puffy and golden.
* Makes 6 servings.
* Per serving: 496 calories, 23 g fat (41% of calories), 9 g saturated fat, 15 g protein, 59 g carbohydrates, 3 g fiber, 883 mg sodium
Ham
Pig in a Pinwheel
5-oz can chunk lean ham, drained
1/3 cup reduced-fat cream cheese
2 8-oz cans reduced-fat refrigerated crescent-roll dough
Also: 1/2 cup chopped onion, 1 tsp dried oregano
* How to make it: Mash the ham, onion, and oregano into the cream cheese. Separate the dough into 8 rectangles; squish up the remaining perforations to seal. Spread an equal amount of the ham-'n'-cheese mixture over each rectangle. Roll up each rectangle, starting at the short end. Cut each into 4 slices. Place on cookie sheet and squash slightly. Bake for 15 to 20 minutes, until golden.
* Makes 30.
* Per pinwheel: 75 calories, 4 g fat (51% of calories), 1 g saturated fat, 2 g protein, 7 g carbohydrates, 0 g fiber, 170 mg sodium
Chicken
Cluck Finn on a Raft
10-oz can chunk chicken breast, drained and flaked
15-oz can refried beans with green chiles
4 6" corn fortillas
Also: 1 cup chunky salsa, 2 cups shredded lettuce, 3 sliced scallions, 1/2 cup shredded reduced-fat Cheddar cheese
* How to make it: Preheat the oven to 400°F. Put the tortillas on a large sheet of heavy-duty foil and coat all over with cooking spray. Bake for 10 minutes, turning once. Dump the chicken, beans, and salsa in a microwaveable bowl, stir, and nuke on high power for 2 to 3 minutes. Slop an equal amount of the chicken mixture onto each of the baked tortillas. Top each with 1/2 cup of the lettuce, 1/4 of the scallions, and 1/4 of the cheese.
* Makes 4.
* Per raft: 305 calories, 5 g fat (15% of calories), 2 g saturated fat, 26 g protein, 38 g carbohydrates, 9 g fiber, 1,523 mg sodium
* Where to find the fixin's: You say you never even knew chicken came in a can? Look in the tuna fish aisle at the supermarket; it's there. And don't worry-it's precooked, so it's not going to give you food poisoning or salmonella or drumstick-and-mouth disease.
Chicken
'50s-style Creamed Chicken
10-oz can chunk chicken breast, drained and flaked
11-oz can reduced-fat cream of mushroom soup
6-oz can sliced mushrooms, drained
12-oz bag "no yolk" egg noodles, cooked according to the package directions
Also: 1/2 cup chopped onion, 2 tsp olive oil, 1 cup fat-free sour cream
* How to make it: Cook the onion in the oil in a large skillet over medium heat, until tender. Dump in the chicken and stir. Cook for 1 minute. Stir in the soup and mushrooms. Simmer for 10 minutes. Stir in the sour cream over low heat. Heat through and serve over the cooked noodles.
* Makes 6 servings.
* Per serving: 354 calories, 5 g fat (12% of calories), 1 g saturated fat, 22 g protein, 54 g carbohydrates, 5 g fiber, 599 mg sodium
* When it's not just you and the TV ... Top with chopped fresh parsley.
Chicken
Bombay Chicken 'n' Rice
10-oz can chunk chicken breast, drained and flaked
6-oz box curry rice pilaf mix
14-oz can diced tomatoes, drained
8-oz can peas, drained
Also: 1/2 cup unsalted cashews
* How to make it: Prepare the rice according to the package directions. After 15 minutes of simmering, stir in the chicken, tomatoes, and peas. Simmer for 10 to 15 minutes more, until the rice is tender and most of the liquid is absorbed. Top with the cashews.
* Makes 4 servings.
* Per serving: 364 calories, 10 g fat (23% of calories), 2 g saturated fat, 22 g protein, 49 g carbohydrates, 6 g fiber, 1, 061 mg sodium
Chicken
Mandarin Chicken Express
2 10-oz cans chunk chicken breast, drained and flaked
10-oz package frozen broccoli, thawed
5-oz can sliced water chestnuts, drained
6-oz can mandarin oranges, drained
Also: 2 tsp sesame oil, 1/3 cup stir-fry sauce, 1/4 cup orange juice, 1/4 tsp garlic powder
* How to make it: Heat the oil in a skillet over high heat. Dump in all of the other ingredients except for the oranges, Cook and stir for 2 minutes. Top with the oranges.
* Makes 4 servings.
* Per serving: 270 calories, 7 g fat (24% of calories), 2 g saturated fat, 30 g protein, 20 g carbohydrates, 6 g fiber, 778 mg sodium.
* Extra credit: Serve over cooked rice and top with 1/2 5-oz can chow mein noodles. You could also doctor this up with a drained 15-oz can baby corn.
Bird on a Biscuit
10-oz can chunk chicken breast, drained and flaked
11-oz can reduced-fat cream of chicken soup
8-oz can peas, drained
5 reduced-fat refrigerator biscuits, cooked according to the package directions
Also: 1/2 cup fat-free milk, 1/8 tsp garlic powder, 8-oz package light onion-and-chive cream cheese, 1 tsp oregano
* How to make it: Dump the soup, milk, and garlic powder into a skillet. Boil for 10 minutes, until slightly thickened. Stir in the cream cheese over medium heat until melted. Dump in the chicken, peas, and oregano. Heat through. Slop an equal amount onto each of the prepared biscuits.
* Makes 5 servings.
* Per serving: 284 calories, 10 g fat (33% of calories), 6 g saturated fat, 21 g protein, 26 g carbohydrates, 3 g fiber, 1,400 mg sodium
* Extra credit: Pick up a box of rice pilaf to go with it. Round out the meal by nuking some broccoli.
Fish
Tuna Taters
6-oz can low-sodium chunk white tuna
2 large baking potatoes
10-oz package frozen broccoli, thawed
Also: 1/4 cup shredded reduced-fat Cheddar cheese, 1 tsp chili powder
* How to make it: Wash the potatoes and stab 'em with a fork a few times. Nuke them on high for 8 minutes. Dump the broccoli in a bowl and nuke it for 4 minutes. Mix in the tuna. Cut the potatoes in half lengthwise and scoop out some of the flesh. Plop 1/2 of the tuna-broccoli mixture onto each spud. Sprinkle each with 1/2 of the cheese and 1/2 of the chili powder. Nuke on high for 1 1/2 minutes.
* Makes 2 servings.
* Per serving: 357 calories, 4 g fat (9% of calories), 2 g saturated fat, 33 g protein, 52 g carbohydrates, 8 g fiber, 210 mg sodium
Fish
Tuna Pot Pie
26-oz cans low-sodium chunk white tuna
11-oz can reduced-fat cream of chicken soup
10-oz package frozen mixed vegetables
5 reduced-fat refrigerator biscuits
Also: 1 Tbsp sodium-free herb seasoning
* How to make it: Preheat the oven to 375°F. In a bowl, mix the tuna, soup, vegetables, and seasoning. Dump it all into a 1 1/2-quart casse-role dish and top with pieces of the biscuits. Bake for 40 minutes.
* Makes 4 servings.
* Per serving: 260 calories, 4 g fat (14% of calories), 1 g saturated fat, 27 g protein, 29 g carbohydrates, 4 g fiber, 1,034 mg sodium
Go Fish
At least a dozen studies have shown that fish oils called omega-3 fatty acids (a type of polyunsaturated fat) can help protect against a sea of health risks, including heart disease, stroke, lupus, kidney problems, prostate and colon canders, high blood pressure, rheumatoid arthritis, and even psoriasis. Eating 1 to 2 servings of fish a week can help reduce your heart-attack risk by 45 to 70 percent. And some of the richest sources of omega-3's are salmon, tuna, and mackerel, all of which come in cans.
Fish
Fish in a Blanket
26-oz cans low-sodium chunk white tuna
8-oz package reduced-fat cream cheese
48" low-fat flour tortillas
Also: 1/4 cup chopped chives, 1 tsp garlic powder
* How to make it: In a bowl, mash together the tuna, cream cheese, chives, and garlic powder. Mix well. Spackle a thin layer onto 1/2 of a tortilla and roll it up tightly. Insert a toothpick in the roll-up every few inches. Repeat with the remaining ingredients to make 4 roll-ups, Nuke on high for 30 seconds.
* Makes 4 servings.
* Per serving: 345 calories, 14 g fat (37% of calories), 8 g saturated fat, 30 g protein, 24 g carbohydrates, 1 g fiber, 576 mg sodium
Tuna Up Your Eyesight
Scarfing down some tuna once or twice a week could keep you from going blind. A study published in the American Journal of Clinical Nutrition tracked the diets of more than 70,000 people. Those who ate canned tuna more than once a week had a 40 percent lower risk of macular degeneration (a leading cause of age-related blindness) than those who ate it less than once a month.
Continues...
Excerpted from A MAN, A CAN, A PLAN by DAVID JOACHIM Copyright © 2002 by Rodale Inc.
Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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