I am working on a collection of recipes using canned tun fish. This is recipe #2.
The whole idea came to me years ago when I was trying to put together easy and inexpensive recipes for students going off to college. The finished product was meant to be a cookbook. I went as far as writing down 45-50 recipe ideas using canned tuna fish. Then life happened. I put the list away and didn’t think about it. but about 2-3 years ago, as I was unpacking a box I had in storage, I came across the list! I laughed to myself for my silly idea and threw it away.
Now it’s 2020. We are in quarantine, socially distancing, trying to limit our trips to the grocery store, eating at home more, and trying, probably more than ever, to stay on a budget since none of us knows what’s going to happen next.
And so the 50 canned tuna recipes idea came rushing back to me. I had thrown away my list but I found it pretty easy to start writing down ideas. Because really, tuna is so versatile, but for most of us, the go-to is mayo, celery, and onion. I’m not knocking it. It’s very delicious and I still use that combination all the time, but there are so many other variations. Let me count the ways…
Wondering where are recipes #1 and #3-#50? If they are not already on my blog, it means they’ll be coming soon. The recipe numbers are correlated with my notes when I started writing down ideas. The order in which I post them has to do with what I have at home and what I’m in the mood to taste test that day. I know, very scientific.
Tuna, Pesto, Red Onions, Toasted Pine Nuts
Pesto adds a fresh basil and garlic flavor, and the pine nuts add a nice crunch. Just make sure to toast them first. Use a dry saute pan on medium heat, add the pine nuts and shake occasionally to toast evenly. Do not leave them! They can burn pretty easily. Just stay close by and keep shaking the pan until they are a nice golden brown color. Why toast them first? Because it enhances the nutty flavor and the aroma.
And don’t worry about using exact measurements for these recipes. Adjust the ingredients to your taste.
Serves: 2
Difficulty level: Easy peasy
Ingredients:
1 can of tuna – your favorite brand
1 Tablespoon toasted pine nuts
1- 1 1/2 Tablespoons red onion, chopped (Click for a quick video on how to chop onions.)
1 green onion, sliced thinly
3 Tablespoons homemade or store-bought pesto. You can add more for a greener look. I was being calorie-conscious.
Freshly ground black pepper to taste
Instructions:
Drain the tuna. Put in a bowl with the rest of the ingredients and mix.
Use your favorite bread to make a sandwich or toss with some lettuce for a carb-free option.
Do you have a well-stocked pantry? Do you wonder what is a well-stocked pantry?
I don’t believe there is one list that can fit for every household. But I have put together a general top 10 list to help you get started. Using my list as a guideline, create your own based on your taste, things you enjoy eating, and dietary preferences and restrictions. Please note that I am not suggesting you buy everything I have listed under each of the 10 categories. I am only including examples to get your creative juices flowing.
The criteria I used for this list was based on long shelf life, versatility, availability, and affordability.
Here are my top 10 essential, non-perishable, pantry items.
1. Grains – rice, quinoa, barley, farro, bulgar, etc.
Long Grain Rice, Black Rice, Quinoa, Farro
2. Pasta & Noodles – spaghetti, orzo, bowtie, fusilli, couscous (Yes! couscous is not a grain as it is commonly thought. It is actually a pasta made with flour), rice noodles, soba noodles, other Asian noodles
3. Canned or Dried Legumes – pinto beans, black beans, red kidney beans, garbanzo beans, white beans, lentils, black eyed peas
Split Peas, Garbanzo Beans, Black Eyed Peas, Red Lentil
4. Broth in Can or Carton – I always have at least chicken broth, but you can get vegetable, beef, lamb, fish, or even turkey broth at most stores. My favorite brand is Swanson, low-sodium. I’m not on a low-sodium diet, but I like to be in control of the amount of seasoning in my food. I like Swanson brand because it has the least amount of additives. Other brands usually have other flavorings added. Some also have turmeric added for color. I love turmeric, but I may not necessarily want it in the dish I am cooking. Again, it’s all about being in control of what goes into my dish.
There are some premium brands available at specialty stores, but I was going for availability and affordability.
5. Canned Tomatoes – You can use it in sauces, soups, and stews to name a few. Chopped tomatoes are most versatile, but anything on hand will work.
6. Jarred Pasta Sauce – Of course homemade is better, but I always keep a jar in my pantry. It comes in handy for a quick meal. My go-to is Trader Joe’s brand, pardon me, I mean Trader Giotto’s, Tomato-Basil. Marinara. At less than $2.00 per jar, it is a steal!
7. Oils, Vinegars, & Soy Sauce – Olive oil, vegetable oil, sesame oil, red wine vinegar, apple cider vinegar, balsamic vinegar, and of course soy sauce to name a few.
8. Salt, Pepper, Dried Herbs – thyme, cumin, paprika, chili flakes, cinnamon, oregano, basil. If you have these basics, you can enhance the flavor in so many dishes.
Ground Cumin, Cinnamon Sticks, Smoked Paprika, Whole Nutmeg, Oregano, Pepper Corns, Bay Leaf, Turmeric, Dried Thyme, Red Pepper Flakes
A note about dried herbs and spices; there are many guidelines for how long they’ll keep. Some say six months, some say three. Similar to recipes, these are just guidelines, so you should use your own judgment. If you open a jar and it still smells like what it’s suppose to, you are good to go. If it doesn’t smell like anything, then how is it going to add any flavor to your dish? If it has lost its aroma, then it’s time to toss it in the garbage and get a new jar.
If you can, buy whole spices and grind them as needed. Whole spices have a very long shelf life. I’m talking years!
9. Canned Vegetables – I usually don’t have a big variety of canned vegetables on hand. I find the texture of most canned vegetables not to my liking. They can be too soft, like caned green beans. Ugh! I can’t stand them!
But I will buy canned or jarred artichokes, plain or marinated. I also like adding corn to my Chicken Tortilla Soup, so I will keep a can or two on hand when corn is not in season. And of course black olives! They are technically a fruit, like tomatoes, but in culinary terms, they are considered a vegetable.
Black Olives, Grilled and Marinated Artichoke Hearts, Canned Artichoke Hearts
Sugar is used to balance flavors, especially in Asian cooking. And breadcrumbs help give texture to things like meatloaf and crab cakes. And of course to get that yummy crispy coating when pan frying.
I honestly don’t even know if I have ever ordered a chicken tortilla soup at a restaurant, so I just had a vague idea of the ingredients when I started this recipe. But after I got started, I realized it was pretty easy to bring it all together.
Once you try it, I promise it will become one of your go-to recipes for a quick meal that’s hearty, comforting, and healthy. It is loaded with protein (Yes, even the vegetarian version.), fiber, and so many other vitamins and minerals. It has vitamin C, an essential nutrient and antioxidant, potassium that is good for heart disease prevention and blood pressure control, and magnesium; A mineral crucial to body’s function. Like potassium, it keeps blood pressure normal, and also keeps bones strong and heart rhythm steady.
The best part about this recipe is that it’s mostly made with canned goods from your pantry. For ideas on how to have a well-stocked pantry check out my list.
You can watch the full step-by-step video here. Or you can follow the instructions below.
Once it comes to a boil, turn down the heat to medium-low and using an emersion blender or a Vitamix, puree the soup until smooth and no chunks are left behind.
Turn up the heat back to medium-high and add the corn, black beans, and shredded chicken.
Stir to combine and taste for seasoning. You may not need to add any salt since most of the ingredients are from cans and the pre-roasted chicken is already seasoned.
Adjust seasoning as necessary. Garnish with your favorite toppings and serve immediately.
Variations:
Make it vegetarian by using vegetable stock and not adding the shredded chicken.
When tomatoes are in season – July to September – use fresh instead of canned
Add other favorite canned beans like pinto or garbanzo beans
Although not traditional, you can make it creamy by adding 1/4 cup of whipping cream or creme fraiche.
Make it into a tomato-basil soup! After pureeing, add some pesto sauce. Start with 1 tablespoon. You can always add more. Omit the corn and the beans. Add chicken and garnish with small fresh mozzarella balls.
Do Ahead:
This recipe is easy and quick enough that there is not really a need for do ahead tips. But if you do have leftovers, I can tell you that it will taste even better the next day. It also freezes very well.
If you are making the soup before you intend to eat it, I would leave it at the pureed stage and not add the rest of the ingredients. When ready to eat, bring the pureed soup to a boil, then add the corn, beans, and chicken. Adjust seasoning and enjoy!
