3 Healthy, Affordable Recipes You Can Make With Canned Or Frozen Ingredients

With restaurants and stores continuing to close due to the coronavirus, eating at home has become a necessity for everyone (and this may or may not be the case for a while, depending on how this situation pans out). Everyone is stocking up on canned foods, frozen foods, and anything non-perishable—but these foods still carry a stigma of being less healthy or not as delicious as fresh (usually more expensive) ones. Fortunately for us, that is not the case. 

Contrary to belief, canned and frozen produce often has more nutritional value than its fresh counterpart. From the moment fresh fruits and vegetables are picked from their plant, they start to lose vitamins and nutrients. So while they can be tasty and convenient for cooking or eating, by the time they get to you, they’ve lost some of their spark—and you end up paying more for food that’s less nutritious. Produce that’s canned or frozen, however, is preserved as soon as it’s harvested, meaning its nutritional profile stays intact. 

Nearly all fruits and vegetables are available in frozen or canned form, so you don’t have to give up any foods you love. Plus, choosing canned or frozen veggies and fruits means you can eat them because you want to, not just because they’re starting to go bad.  

So if you’re sitting home worrying about whether or not you can eat healthy during this crisis...fear not, you can. Here are three of my go-to recipes to make an affordable, healthy, and flavor-packed meal for breakfast, lunch, or dinner—all of which can be made using frozen or canned ingredients. 

Asian Veggie Stir Fry

This stir fry recipe is infinitely adaptable (just like all stir fry recipes). I love this combination of veggies, but if you don’t like any of them, leave them out (hey, some people don’t like mushrooms!). Want to use shrimp instead of chicken? Go for it. Want to make it meatless? Rock on. Want to make it gluten-free? Use tamari instead of soy sauce. The best part? You can use a bag of frozen stir-fry veggies! Make this your own, keep it simple, and enjoy!

Ingredients

For the marinade:

• 1/4 cup soy sauce

• 1 tablespoon lemon juice

• 1 tablespoon honey

• 1 tablespoon sesame oil

• 1 tablespoon rice wine vinegar

• 1/2 teaspoon red pepper flakes

• 1 pound chicken breasts, cut into bite-sized pieces

For the stir fry:

• 2 tablespoons olive oil, divided

• 3 cloves garlic, minced

• 3 large carrots, peeled and julienned

• 1 large red bell pepper, julienned

• 1 large yellow bell pepper, julienned

• 1 cup snow peas, sliced into 1” pieces

• 8 ounces button mushrooms, sliced thinly

• 2 cups frozen broccoli, defrosted

• 1 tablespoon cornstarch or arrowroot powder

• 4 cups cooked brown rice

• Sliced green onions and toasted sesame seeds, for serving

Directions

1. In a medium-sized bowl, whisk together the soy sauce, lemon juice, honey, sesame oil, rice wine vinegar, and red pepper flakes. Add in the chicken, and then toss to coat. Let this marinate in the fridge while you chop your veggies (or while you defrost them!).

2. First, you’re going to cook the chicken. Heat a large wok over high heat, and then add one tablespoon of olive oil. 

3. Drain the chicken from the marinade, reserving the marinade. Add the chicken to the wok and cook until the chicken is cooked through, about five minutes. Remove the chicken to a plate.

4. Pour the remaining olive oil into the wok, and then add in the garlic. Cook for a minute or until fragrant. 

5. Next, add in the carrots, bell peppers, snow peas, and mushrooms (fresh or frozen). Cook until bright in color and just crisp cooked, about three minutes.

6. Add in the broccoli and cooked chicken. Reduce heat to low.

7. Whisk the cornstarch into the reserved marinade, and then pour into the wok. Bring to a simmer and cook until thick, about five minutes. Serve on top of brown rice, topped with green onions and some toasted sesame seeds. Eat this for a nutrient-dense lunch or dinner! 

Recipe source: https://wholefully.com/

Black Bean Turkey Chili

Chili is a classic in every sense of the word—and this one’s gluten-free! Lean ground turkey, bell peppers, and spicy jalapenos make up the main ingredients, while canned whole tomatoes, tomato sauce, and black beans round it out. 

Ingredients

• 1 (16-ounce) package Extra Lean Ground Turkey Breast (I prefer just extra lean ground turkey. I think it has more flavor.)

• 1 cup chopped onion

• 1 red bell pepper, cubed

• 2 cloves garlic, minced

• 2 jalapeno peppers, seeded and minced, if desired

• 1 tablespoon chili powder

• 1½ teaspoons ground cumin

• 1½ teaspoons ground coriander

• ½ teaspoon dried oregano leaves

• ½ teaspoon dried marjoram leaves

• ¼ teaspoon crushed red pepper flakes, if desired

• 2 (14½-ounce) cans low-sodium whole tomatoes, coarsely chopped

• 1 (8-ounce) can tomato sauce

• 1 (14½-ounce) can black beans, drained and rinsed

• ¼ cup chopped fresh cilantro

• ¼ cup shredded low-fat cheddar cheese (optional)

 Directions 

1. In a large stockpot, combine the ground turkey, onion, bell pepper, garlic, jalapeno peppers, chili powder, cumin, coriander, oregano, marjoram and red pepper flakes. Cook this turkey mixture as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer.

2. Add tomatoes and tomato sauce; bring to a boil. Reduce heat and simmer, uncovered, 10 minutes, stirring occasionally. 

3. Add beans and cilantro. Cook 10 minutes longer. Top with cheese. 

4. This will keep well in the fridge, but is also a great recipe to double and freeze half for later!

Recipe source: https://www.simplyrecipes.com/

 Mushroom, Leek, & Spinach Egg Frittata 

This vegetarian frittata comes together so quickly, you can whip it up even on the busiest weekday mornings. It also makes a terrific quick dinner at the end of the day, served with a fresh green salad. All of the vegetables used here can be purchased frozen—they’ll just need to cook a little longer in the skillet. 

Ingredients

• 2 medium leeks (white and light green parts only)

• 6 large eggs, lightly beaten

• 1 tablespoon full-fat coconut milk

• 2 teaspoons fresh thyme, finely chopped, or ½ teaspoon dried thyme, crushed

• ¼ teaspoon salt

• ¼ teaspoon red pepper flakes

• 2 tablespoons extra-virgin olive oil

• 1½ cups sliced fresh mushrooms

• 1 bag (about 6 ounces) baby spinach, roughly chopped

• 1 clove garlic, minced

• 2 tablespoons thinly sliced green onions

Directions

1. If using fresh leeks, trim the roots and wilted leaves from them. Cut the leeks in half lengthwise, then cut them crosswise into ¼-inch-thick pieces. Rinse well with cold water. Drain and dry the leeks and set aside. If using frozen, skip this step. 

2. Preheat the broiler (or preheat the oven to 500°F). 

3. In a medium bowl, combine the eggs, coconut milk, thyme, salt, and red pepper flake, then set aside. 

4. Heat the olive oil in a large oven-safe skillet over medium heat; add the leeks and mushrooms and cook, stirring frequently, until softened, 5 to 8 minutes (or, if using frozen veggies, until they’re no longer frozen). 

5. Add the spinach and garlic and let the spinach wilt—about 30 seconds for fresh and several minutes for frozen.

6. Pour the egg mixture into the skillet and cook over medium heat.

7. As the egg mixture sets, run a spatula around the edge of the skillet, lifting the cooked egg so the uncooked egg flows underneath. Cook until the egg is beginning to set (the surface will still be moist).

8. Transfer the pan with the eggs to the oven and broil 4 to 5 inches from the heat (or bake in the preheated oven for 1 to 3 minutes), until the top is set and lightly browned. 

9. Top with the green onions. Cut into wedges and serve hot, directly out of the pan.

Recipe Source: https://whole30.com/

For more healthy, affordable recipes, nutrition advice, and a community of kickass women, head over to our Private Pure Joy Wellness Facebook Group! All you have to do is click “Join,” and once I’ll see your request you’re in. 

xo

Renata