Home Food Preservation: Apples and Tomatoes

The gardening and preserving season is winding down, but it is never too late to learn about safe home food preservation. Iowa State University Extension and Outreach is offering two online food preservation classes in October.

  • Preserve the Taste of Summer: Totally Tomatoes – Learn about canning and freezing tomatoes, salsa, and other tomato products. Canning includes both water bath and pressure canning.
    – Thursday, October 8, 10 a.m. and 6 p.m.
    – Monday, October 12, 10 a.m. and 7 p.m.
  • Preserve the Taste of Summer: All About Apples – Learn about canning applesauce and apple pie filling, as well as freezing and drying apples.
    – Thursday, October 22, 10 a.m. and 6 p.m.
    – Wednesday, October 28, 10 a.m. and 7 p.m.

These fun and interactive classes will benefit both newbies and experienced home preservers. All sessions are one hour and free of charge. Register on the Preserve the Taste of Summer website (extension.iastate.edu/humansciences/preserve-taste-summer).

Mexican Chicken Soup

Mexican Chicken SoupA good-for-your-heart soup featuring vegetables, beans and chicken. You can reduce the amount of sodium by using reduced-salt or salt-free canned vegetables.

Ingredients:

  • 2 15-ounce cans diced tomatoes (Mexican-style)
  • 1 15-ounce can black beans, drained and rinsed
  • 2 cups frozen corn or 1 15-ounce can corn, drained and rinsed
  • 1 14.5-ounce can sodium-reduced chicken broth or 2 cups Homemade Chicken Broth
  • 2 cloves garlic, minced or 1⁄2 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin (optional)
  • 1⁄4 teaspoon pepper
  • 1 pound skinless, boneless chicken breast

Instructions:

  1. Add tomatoes, beans, corn, broth, garlic, chili powder, cumin (if desired), and pepper in large saucepan.
  2. Remove and discard any visible fat from chicken. Cut chicken into large chunks and add to the saucepan. Heat to boiling, reduce heat and simmer, covered, for 20 minutes, or until chicken is tender.
  3. Remove the chicken and place on a plate; use forks to shred the chicken. Return the shredded chicken to soup.
  4. Serve with choice of garnishes, such as baked tortilla chips, chopped cilantro, low fat shredded cheese, fat-free sour cream.

Yield: 8 1-cup servings.
Per Serving: 180 calories, 1.5 g fat, 635 mg sodium, 24 g carbohydrate, 5.2 g fiber, 18.7 g protein

From: ISU Extension’s Healthy and Homemade 2011 Nutrition and Fitness Calendar and Spend Smart Eat Smart website *    (*Recipes can be found at this site)

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