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Editor’s note
The following abstract describes a publication that is available as a downloadable PDF and may be purchased as single sheets or in a bundles of 25.
Questions? Contact Jo Britt-Rankin.
Author/Reviewer: Susan Mills-Gray
Easy-to-prepare recipes using mixed vegetables as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.
Topics
- Boxed food
- Food pantry
- SNAP
- Mixed vegetables
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Easy vegetable beef soup
- Chicken pot pie with biscuits
- Slow cooker beef and veggies
- Pasta bake with vegetables
Pages
- 4
Canned Mixed Vegetable Tips
Canned mixed vegetables are a versatile ingredient and a great way to add nutrients to your meals.
To enhance their flavor and texture, consider:
- Rinse to reduce sodium.
- Blanch to remove a metallic taste, add drained vegetables to a pot of boiling water for two minutes. Finally, transfer them to a bowl of ice water to stop the cooking process.
Consider the following to boost flavor:
- Add fresh or dried herbs like parsley, thyme, or dill, or spices like garlic powder, onion powder, or paprika.
- Sauté in butter or olive oil.
- Incorporate sauces like gravy, tomato sauce, or a vinaigrette to add moisture and flavor.
Ideas for use:
- Add to soups, stews, or chili for added nutrients and texture.
- Use as a base or addition to casseroles like chicken pot pie or veggie casseroles.
- Blend with other ingredients to create veggie burgers or croquettes.
- Add to stuffing recipes.
- Add to cold salads with a vinaigrette or other dressing.
- Add to macaroni and cheese.
Easy vegetable beef soup
Ingredients
- 1 (15 oz.) can mixed vegetables, drained
- 1 lb. ground beef
- 1 onion, chopped
- 1 (14.5 oz.) can diced tomatoes
- 1 tablespoon Worcestershire sauce (optional)
- salt and pepper to taste
- 1 (32 oz.) box beef broth OR 8 cubes beef bouillon, crumbled and 2 quarts of water
Directions
- In a large pot over medium heat, cook beef until browned. Drain. Add Worcestershire sauce, (optional).
- In a large pot over medium heat, combine cooked beef, water, tomatoes, onion & mixed vegetables.
- Bring to a boil, then reduce heat and simmer for 45 minutes.
Chicken pot pie with biscuits
Ingredients
- 1 (15 ounce) can mixed vegetables, drained
- 1 (10.5 ounce) can cream of chicken soup
- 2 teaspoons garlic, minced
- 2 cups cooked chicken, shredded
- 1 cup mild cheddar cheese, shredded
- ½ teaspoon black pepper
- 1 cup mozzarella cheese, shredded
- 1 (12 ounce) tube refrigerated biscuits
- ½ cup butter
Directions
- Clean hands and food preparation surfaces.
- Preheat oven to 375 F. Drain vegetables. Spray a baking dish with nonstick spray.
- In a large bowl, combine chicken, soup, canned vegetables and cheeses. Mix until combined.
- Pour mixture into greased baking dish. Melt butter. Open can of biscuits.
- Cut each biscuit into quarters. Place cut biscuits into a bowl. Drizzle biscuits with melted butter.
- Toss biscuits and melted butter. Top the chicken mixture with biscuits.
- Bake uncovered for 20 to 25 minutes. Let cool until it is safe to eat.
Slow cooker beef and veggies
Ingredients
- 2 (15 ounce) cans mixed vegetables, drained
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 1 ½ pounds extra lean boneless chuck roast
- 2 tablespoons tomato paste
- 1 tablespoon chili powder
- 1 (14.5 ounce) can diced tomatoes, undrained
- salt and pepper to taste
- Hot cooked egg noodles (optional)
- 2 tablespoons fresh parsley, chopped (optional)
Directions
- Clean hands an`d food preparation surfaces.
- Heat oil in a medium skillet over medium-high heat. Brown roast 3 minutes on each side.
- Combine onion, tomatoes, tomato paste and chili powder in a 5 quart slow cooker. Place roast on top.
- Spoon some sauce over the roast. Cover and cook for 5 hours on HIGH or until roast is tender.
- In slow cooker, pull roast apart into smaller pieces using 2 forks. Gently stir in mixed vegetables.
- Cover and heat 5 minutes on HIGH. Season to taste with salt and pepper.
- To serve, ladle over hot egg noodles and sprinkle with parsley.
Pasta bake with vegetables
Ingredients
- 2 (15 ounce) cans mixed vegetables, drained
- 1 pound Italian sausage or ground beef, cooked and drained
- 1 (24 ounce) jar prepared pasta sauce
- 8 ounce uncooked pasta, such as penne or rotini
- 2 cups mozzarella cheese, shredded
- 1/3 cup Parmesan cheese, grated
Directions
- Clean hands and food preparation surfaces.
- Preheat oven to 350 degrees F. In a skillet, cook meat. Drain and set aside.
- Cook pasta according to package instructions in a large saucepan. Drain and return to pan.
- Stir in meat, pasta sauce, vegetables, 1 cup mozzarella and 1/3 cup grated Parmesan cheese.
- Spoon mixture into a greased 9-by-13-inch baking dish and top with remaining mozzarella cheese.
- Cover loosely with foil and bake 30 minutes. Remove foil and bake 10 to 15 minutes longer.
- When cheese is bubbly, remove from oven. Cool 10 minutes before serving.