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Nutritious Meals for Busy School Nights

When school is back in session, the real test for parents is not in the classroom, but in the kitchen. Between breakfast, lunch, and dinner – not to mention snacks – meal planning seems endless and daunting.

With convenient options like canned ingredients on-hand, parents can have the makings of a wholesome homemade meal right at their fingertips.

Canned foods not only help cut down on prep time in the kitchen, but also deliver nutritional benefits. In fact, kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients, according to a study published in “Nutrients.” Plus, cans provide year-round access to seasonal fruits and vegetables and keep food fresh and flavorful without the need for preservatives and additives.

From on-the-go breakfasts like Vegetable Frittata Minis to hearty dinners like this Beef and Vegetable Soup and everything in-between, a well-stocked pantry – or your “cantry” – full of canned proteins, fruits, vegetables and soups can help busy parents get through the week with creative meals they can feel good about serving their families.

For more information about the nutritional benefits of cooking with canned foods and to find flavorful recipes for the back-to-school season, visit

Tuna Sliders with Green Chilies

Recipe courtesy of Cans Get You Cooking

Serves 12

1 (5-ounce) can tuna, packed in water, drained and flaked

1 (4.25-ounce) can chopped green chilies

1/4 cup celery, diced

1/4 cup red onion, diced

1/4 cup reduced-fat mayonnaise

2 tablespoons fresh cilantro or parsley, chopped

6 slider rolls, split

Lettuce leaves

In a large bowl, combine tuna, green chilies, celery, red onion, mayonnaise, and chopped cilantro; toss to mix well.

Top bottom half of each roll with lettuce leaves and top with some tuna mixture and top half roll.

Beef and Vegetable Soup

Recipe courtesy of Cans Get You Cooking

Serves 6

1 tablespoon vegetable oil

1 pound lean ground beef

1 medium onion, diced

2 garlic cloves, minced

1 (14-1/2 ounce) can low-sodium beef broth

1 (14-1/2 ounce) can sliced carrots, drained

1 (14-1/2 ounce) can cut green beans

1 (14-1/2 ounce) can stewed tomatoes

1 teaspoon dried basil