Man, a Can, a Plan: 50 Great Guy Meals Even You Can Make!

Man, a Can, a Plan: 50 Great Guy Meals Even You Can Make!

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Overview

Man, a Can, a Plan: 50 Great Guy Meals Even You Can Make! by David Joachim, The Editors of Men's Health

A Man, A Can, A Plan, inspired by an article in the most popular mens magazine, Men's Health, is a cookbook that presents 50 simple, inexpensive recipes featuring ingredients guys have right in their cupboards—canned food. Great and healthy food can be had for a low price and minimum effort, and A Man, A Can, A Plan lays it all out, in pictorial, easy-to-follow steps, for the culinary-challenged. It features special sections on cooking for her and cooking for the morning after for dudes with a lady on their minds. Author David Joachim received the 1999 James Beard Award for Steven Raichlen's Healthy Latin Cooking, so he knows his stuff and makes it accessible to beginners and experienced guys as well. Get your can openers ready to rumble!

Product Details

ISBN-13: 9781579546076
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 06/17/2002
Edition description: Board Book
Pages: 48
Sales rank: 166,235
Product dimensions: 8.56(w) x 5.00(h) x 1.06(d)

About the Author

David Joachim has edited, written, or contributed to 30 books on food, cooking, and related matters. He received the 2006 IACP Award for The Food Substitutions Bible.

Read an Excerpt

A MAN, A CAN, A PLAN

50 GREAT GUY MEALS EVEN YOU CAN MAKE!
By DAVID JOACHIM

Rodale Inc.

Copyright © 2002 Rodale Inc.
All right reserved.

ISBN: 1579546072


Man, You Can

"Men don't cook." People tell me this all the time. That's a load of bull-we've been charring giant slabs of meat ever since we discovered fire. The difference now is that we have better things to do. Why slave over a hot stove when we could be cooking up plans for a golf outing? Or warming up at the gym? Or making things sizzle in the bedroom?

Here's why: because sometimes you want a break from the local Burger-Rama. Sometimes you want a decent home-cooked meal.

Not worth it, you say? It is if you use the can. The can is fast. The can is healthy. It's even cheaper than that Burger-Rama mega-deal. The can holds the secret to every great guy meal.

When you come home from an insane day at work and open the fridge to find nothing but a slice of 3-week-old pizza, remember the can. If the guys are coming over to watch the game and you need some food to throw at the TV, turn to the can. When your girl insists that you cook something for a change, you've got it in the can.

With the recipes in this book, you can easily whip up 50 simple, healthy meals. This food does everything from prevent heart disease and prostate cancer to boost your immune system and energy levels. And it tastes damn fine, too. You don't need a culinarydegree to make it. You don't need any fancy ingredients. All you need is a can opener-and an appetite. No problem, right?

Size (Usually) Doesn't Matter

Different manufacturers package the same foods in slightly different-size cans. For sanity's sake, I've rounded off all can sizes to the nearest ounce. Who cares if a specific brand comes in a "14.25 oz" can? Fourteen ounces is all you need to know, because with most foods, such as beans, tomatoes, and corn, an ounce or two variance won't make any difference in the finished dish.

With big-flavor foods such as canned jalapeños, be a little more careful. A 2-ounce difference there could ignite your tongue. If it does, gulp down some milk-not beer-to douse the flames.

If you can't find a particular ingredient in a size close to what's listed in the recipes, buy whatever size is available and use this chart to measure out the right amount.

Approximate Can Size Volume

4 oz 1/2 cup 5 oz 2/3 cup 6 oz 3/4 cup 8 oz 1 cup 10-12 oz 1 1/4-1 1/2 cups 14-16 oz 1 2/3-2 cups 17-19 oz 2 1/4-2 1/2 cups 29 oz 3 1/2 cups 46 fl oz 5 3/4 cups

Ham

Border-Patrol Casserole

2 5-oz cans chunk lean ham, drained

2 15-oz cans barbecue baked beans

1/2 cup shredded reduced-fat Cheddar cheese

* How to make it: Preheat the oven to 350°F. Dump the ham, beans, and salsa into a 1 1/2-quart casserole dish. Smother with the chips, cheese, and oregano. Bake for 30 minutes, until the cheese melts and the casserole is heated through.

* Makes 6 servings.

* Per serving: 587 calories, 18 g fat (27% of calories), 6 g saturated fat, 22 g protein, 85 g carbohydrates, 11 g fiber, 1,610 mg sodium

A Salty Tale

Some canned foods are relatively high in sodium. If you're watching your sodium intake, eat smaller portions of the higher-salt dishes.

Ham

Luau Pizza

5-oz can chunk lean ham, drained

8-oz can crushed pineapple, drained

4-oz can chopped or sliced jalapeños, drained

Also: 10-oz can refrigerated pizza dough, 1/2 8-oz can tomato sauce, 1 cup shredded low-fat mozzarella cheese

* How to make it: Preheat the oven to 400°F. Coat a cookie sheet with cooking spary. Unroll the dough on the cookie sheet and press it out to a 12" diameter. Pour the sauce on the dough. Dump on the ham, pineapple, and jalapeños. Top with the cheese. Bake for 13 to 18 minutes, until the crust is golden.

* Makes 8 slices.

* Per slice: 202 calories, 7 g fat (34% of calories), 3 g saturated fat, 10 g protein, 22 g carbohydrates, 2 g fiber, 725 mg sodium

Grand Opening

Technology has done little to improve the manual can opener invented in 1865. (Electric can openers almost always malfunction before manual ones.) The best manual is the Oxo Good Grips opener, sold for about $10. With its sturdy black grips and turning handle, it's the most rugged utensil in the kitchen.

Ham

Ham-and-'Shroom Scramble

5-oz can chunk lean ham, drained

6-oz can sliced mushrooms, drained

2 eggs +4 egg whites, beaten

1/2 cup shredded low-fat mozzarella cheese

Also: 15-oz can sliced new potatoes, drained; 1/4 cup fat-free milk; 1/4 tsp ground black

* How to make it: Preheat the broiler. Coat a medium nonstick skillet with cooking spray. Dump in the ham, mushrooms, and potatoes. Cook over medium heat. In a bowl, mix the eggs, milk, and pepper. Pour into the skillet and cook, stirring once or twice, until the eggs begin to set. Cook undisturbed for 3 minutes, until the eggs are set in the middle but jiggly on top, like Pamela Anderson. Top with the cheese and run under the broiler for 2 minutes, until puffy and golden. Like Pamela Anderson.

* Makes 4 servings.

* Per serving: 248 calories, 13 g fat (49% of calories), 5 g saturated fat, 18 g protein, 13 g carbohydrates, 2 g fiber, 857 mg sodium

* Extra credit: Serve with refrigerator biscuits (the kind in the can).

* Only you can prevent kitchen fires: If your skillet's handle is plastic, double-wrap it in heavy-duty foil so it doesn't melt under the broiler.

Ham

Hushpiggies

2 5-oz cans chunk lean ham, drained

15-oz package honey cornbread-and-muffin mix

27-oz cans low-sodium whole-kernel corn, drained

Also: 3/4 cup fat-free milk, 1 large egg

* How to make it: Preheat the oven to 400°F. In a large bowl, combine all the ingredients. Dump the mixture into a 2-quart casserole dish coated with cooking spray. Bake for 20 to 25 minutes, or until puffy and golden.

* Makes 6 servings.

* Per serving: 496 calories, 23 g fat (41% of calories), 9 g saturated fat, 15 g protein, 59 g carbohydrates, 3 g fiber, 883 mg sodium

Ham

Pig in a Pinwheel

5-oz can chunk lean ham, drained

1/3 cup reduced-fat cream cheese

2 8-oz cans reduced-fat refrigerated crescent-roll dough

Also: 1/2 cup chopped onion, 1 tsp dried oregano

* How to make it: Mash the ham, onion, and oregano into the cream cheese. Separate the dough into 8 rectangles; squish up the remaining perforations to seal. Spread an equal amount of the ham-'n'-cheese mixture over each rectangle. Roll up each rectangle, starting at the short end. Cut each into 4 slices. Place on cookie sheet and squash slightly. Bake for 15 to 20 minutes, until golden.

* Makes 30.

* Per pinwheel: 75 calories, 4 g fat (51% of calories), 1 g saturated fat, 2 g protein, 7 g carbohydrates, 0 g fiber, 170 mg sodium

Chicken

Cluck Finn on a Raft

10-oz can chunk chicken breast, drained and flaked

15-oz can refried beans with green chiles

4 6" corn fortillas

Also: 1 cup chunky salsa, 2 cups shredded lettuce, 3 sliced scallions, 1/2 cup shredded reduced-fat Cheddar cheese

* How to make it: Preheat the oven to 400°F. Put the tortillas on a large sheet of heavy-duty foil and coat all over with cooking spray. Bake for 10 minutes, turning once. Dump the chicken, beans, and salsa in a microwaveable bowl, stir, and nuke on high power for 2 to 3 minutes. Slop an equal amount of the chicken mixture onto each of the baked tortillas. Top each with 1/2 cup of the lettuce, 1/4 of the scallions, and 1/4 of the cheese.

* Makes 4.

* Per raft: 305 calories, 5 g fat (15% of calories), 2 g saturated fat, 26 g protein, 38 g carbohydrates, 9 g fiber, 1,523 mg sodium

* Where to find the fixin's: You say you never even knew chicken came in a can? Look in the tuna fish aisle at the supermarket; it's there. And don't worry-it's precooked, so it's not going to give you food poisoning or salmonella or drumstick-and-mouth disease.

Chicken

'50s-style Creamed Chicken

10-oz can chunk chicken breast, drained and flaked

11-oz can reduced-fat cream of mushroom soup

6-oz can sliced mushrooms, drained

12-oz bag "no yolk" egg noodles, cooked according to the package directions

Also: 1/2 cup chopped onion, 2 tsp olive oil, 1 cup fat-free sour cream

* How to make it: Cook the onion in the oil in a large skillet over medium heat, until tender. Dump in the chicken and stir. Cook for 1 minute. Stir in the soup and mushrooms. Simmer for 10 minutes. Stir in the sour cream over low heat. Heat through and serve over the cooked noodles.

* Makes 6 servings.

* Per serving: 354 calories, 5 g fat (12% of calories), 1 g saturated fat, 22 g protein, 54 g carbohydrates, 5 g fiber, 599 mg sodium

* When it's not just you and the TV ... Top with chopped fresh parsley.

Chicken

Bombay Chicken 'n' Rice

10-oz can chunk chicken breast, drained and flaked

6-oz box curry rice pilaf mix

14-oz can diced tomatoes, drained

8-oz can peas, drained

Also: 1/2 cup unsalted cashews

* How to make it: Prepare the rice according to the package directions. After 15 minutes of simmering, stir in the chicken, tomatoes, and peas. Simmer for 10 to 15 minutes more, until the rice is tender and most of the liquid is absorbed. Top with the cashews.

* Makes 4 servings.

* Per serving: 364 calories, 10 g fat (23% of calories), 2 g saturated fat, 22 g protein, 49 g carbohydrates, 6 g fiber, 1, 061 mg sodium

Chicken

Mandarin Chicken Express

2 10-oz cans chunk chicken breast, drained and flaked

10-oz package frozen broccoli, thawed

5-oz can sliced water chestnuts, drained

6-oz can mandarin oranges, drained

Also: 2 tsp sesame oil, 1/3 cup stir-fry sauce, 1/4 cup orange juice, 1/4 tsp garlic powder

* How to make it: Heat the oil in a skillet over high heat. Dump in all of the other ingredients except for the oranges, Cook and stir for 2 minutes. Top with the oranges.

* Makes 4 servings.

* Per serving: 270 calories, 7 g fat (24% of calories), 2 g saturated fat, 30 g protein, 20 g carbohydrates, 6 g fiber, 778 mg sodium.

* Extra credit: Serve over cooked rice and top with 1/2 5-oz can chow mein noodles. You could also doctor this up with a drained 15-oz can baby corn.

Bird on a Biscuit

10-oz can chunk chicken breast, drained and flaked

11-oz can reduced-fat cream of chicken soup

8-oz can peas, drained

5 reduced-fat refrigerator biscuits, cooked according to the package directions

Also: 1/2 cup fat-free milk, 1/8 tsp garlic powder, 8-oz package light onion-and-chive cream cheese, 1 tsp oregano

* How to make it: Dump the soup, milk, and garlic powder into a skillet. Boil for 10 minutes, until slightly thickened. Stir in the cream cheese over medium heat until melted. Dump in the chicken, peas, and oregano. Heat through. Slop an equal amount onto each of the prepared biscuits.

* Makes 5 servings.

* Per serving: 284 calories, 10 g fat (33% of calories), 6 g saturated fat, 21 g protein, 26 g carbohydrates, 3 g fiber, 1,400 mg sodium

* Extra credit: Pick up a box of rice pilaf to go with it. Round out the meal by nuking some broccoli.

Fish

Tuna Taters

6-oz can low-sodium chunk white tuna

2 large baking potatoes

10-oz package frozen broccoli, thawed

Also: 1/4 cup shredded reduced-fat Cheddar cheese, 1 tsp chili powder

* How to make it: Wash the potatoes and stab 'em with a fork a few times. Nuke them on high for 8 minutes. Dump the broccoli in a bowl and nuke it for 4 minutes. Mix in the tuna. Cut the potatoes in half lengthwise and scoop out some of the flesh. Plop 1/2 of the tuna-broccoli mixture onto each spud. Sprinkle each with 1/2 of the cheese and 1/2 of the chili powder. Nuke on high for 1 1/2 minutes.

* Makes 2 servings.

* Per serving: 357 calories, 4 g fat (9% of calories), 2 g saturated fat, 33 g protein, 52 g carbohydrates, 8 g fiber, 210 mg sodium

Fish

Tuna Pot Pie

26-oz cans low-sodium chunk white tuna

11-oz can reduced-fat cream of chicken soup

10-oz package frozen mixed vegetables

5 reduced-fat refrigerator biscuits

Also: 1 Tbsp sodium-free herb seasoning

* How to make it: Preheat the oven to 375°F. In a bowl, mix the tuna, soup, vegetables, and seasoning. Dump it all into a 1 1/2-quart casse-role dish and top with pieces of the biscuits. Bake for 40 minutes.

* Makes 4 servings.

* Per serving: 260 calories, 4 g fat (14% of calories), 1 g saturated fat, 27 g protein, 29 g carbohydrates, 4 g fiber, 1,034 mg sodium

Go Fish

At least a dozen studies have shown that fish oils called omega-3 fatty acids (a type of polyunsaturated fat) can help protect against a sea of health risks, including heart disease, stroke, lupus, kidney problems, prostate and colon canders, high blood pressure, rheumatoid arthritis, and even psoriasis. Eating 1 to 2 servings of fish a week can help reduce your heart-attack risk by 45 to 70 percent. And some of the richest sources of omega-3's are salmon, tuna, and mackerel, all of which come in cans.

Fish

Fish in a Blanket

26-oz cans low-sodium chunk white tuna

8-oz package reduced-fat cream cheese

48" low-fat flour tortillas

Also: 1/4 cup chopped chives, 1 tsp garlic powder

* How to make it: In a bowl, mash together the tuna, cream cheese, chives, and garlic powder. Mix well. Spackle a thin layer onto 1/2 of a tortilla and roll it up tightly. Insert a toothpick in the roll-up every few inches. Repeat with the remaining ingredients to make 4 roll-ups, Nuke on high for 30 seconds.

* Makes 4 servings.

* Per serving: 345 calories, 14 g fat (37% of calories), 8 g saturated fat, 30 g protein, 24 g carbohydrates, 1 g fiber, 576 mg sodium

Tuna Up Your Eyesight

Scarfing down some tuna once or twice a week could keep you from going blind. A study published in the American Journal of Clinical Nutrition tracked the diets of more than 70,000 people. Those who ate canned tuna more than once a week had a 40 percent lower risk of macular degeneration (a leading cause of age-related blindness) than those who ate it less than once a month.

Continue...


Excerpted from A MAN, A CAN, A PLAN by DAVID JOACHIM Copyright © 2002 by Rodale Inc.
Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Introduction

Man, You Can

"Men don't cook." People tell me this all the time. That's a load of bull—we've been charring giant slabs of meat ever since we discovered fire.

The difference now is that we have better things to do. Why slave over a hot stove when we could be cooking up plans for a golf outing? Or warming up at the gym? Or making things sizzle in the bedroom?

Here's why: because sometimes you want a break from the local Burger-Rama. Sometimes you want a decent home-cooked meal.

Not worth it, you say? It is if you use the can. The can is fast. The can is healthy. It's even cheaper than that Burger-Rama mega-deal. The can holds the secret to every great guy meal.

When you come home from an insane day at work and open the fridge to find nothing but a slice of 3-week-old pizza, remember the can. If the guys are coming over to watch the game and you need some food to throw at the TV, turn to the can. When your girl insists that you cook something for a change, you've got it in the can.

With the recipes in this book, you can easily whip up 50 simple, healthy meals. This food does everything from prevent heart disease and prostate cancer to boost your immune system and energy levels. And it tastes damn fine, too. You don't need a culinary degree to make it. You don't need any fancy ingredients. All you need is a can opener—and an appetite. No problem, right?

Customer Reviews

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Man, a Can, a Plan: 50 Great Guy Meals Even You Can Make! 4.1 out of 5 based on 0 ratings. 17 reviews.
Guest More than 1 year ago
When I moved into my first apartment, my mom gave me this book almost as a joke. She thought it was hilarious with its cardboard pages and all. Whenever I get tired of frozen pizzas or burritos, A Man, A Can, A Plan has helped me prepare delicious meals. The recipies are easy to follow. It actually has pictures of all the ingredients that you need. I challenge anyone to find another cookbook with recipies such as Drunken Corn, Hushpiggies, or Beans-on-Fritos pie. My mom even copied some of the recipies down to use for herself. Overall and outstanding book.
PudgeVW More than 1 year ago
I bought this for my brother who is not very confident in the kitchen. It has some great recipes in it that one would never think of! It is great in giving a boost of confidence to guys who don't know where to start. While the ingredients for the recipes are not extremely health-conscience, they can be easily adapted by replacing with fresh ingredients as guys get their kitchen-wits about them. Perfect for the single guy who gets hungry sometimes!!!
Guest More than 1 year ago
I work with adults with developmental disabilities and several have problems reading. This cookbook has made it possible for some of our clients to cook more independently, & gave them some control over their menu choices. The authors format, organization, simple wording and picture ingreds. helped greatly. Thank you, from the clients I work with.
cindylouAZ More than 1 year ago
I purchased this as a Christmas gift for my nephew in law. He loved it. He really loved that the pages were thick and could be wiped off. He was planning a super bowl menu with receipes from this book.
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Guest More than 1 year ago
I gave this to my husband for Christmas. He normally is not a book lover let a lone a cookbook but he was actually excited about this. I couldnt believe it! He even cooked me up a meal out of it the next night. It's written in a funny way and easy to understand. One page even says to make the dish jiggly on top like Pam Anderson, lol. It has humor as well as great recipes. Another recipe at the end tells the man to 'throw' it into the oven, grab a beer and go watch the game. lol its so cool!
Guest More than 1 year ago
Once you've 'mastered' the guy meals in this cookbook you realize, 'Wow, this cooking business isn't as hard as it looks!' The next step? Graduate to some real cookbooks that are just as easy to follow but avoid using all those over-processed, factory manufactured canned goods. A real 'guy meal' is one that REAL GUYS love to eat. And guys, we all know if you want something done right, you better do it yourself!
Guest More than 1 year ago
Oh my gosh sooooo funny! My fiance got this in his stocking for x-mas and we laughed for hours! If you want your man to cook you up a dish for once give him this book. My father, grandfather and fiance all got this book and all agree its great! Its hillarious with its hard board pages perfect for the messy man or the clutz!
Guest More than 1 year ago
This book is a simple to follow as the title implies. There are recipes for all tastes and 'occasions'. It makes cooking for 1 simple and varied.
Guest More than 1 year ago
I brought this book for my husband who could never quite grasp the instructions on packages or in cook books. He loves to surprise me with the deserts that he has made from the book. Not only is my husband loving cooking out of these books, he is thinking about becoming a chef.
Guest More than 1 year ago
Love the use of canned food, the pictures of some of the needed ingredients and the practical, wipe-clean hard cardboard pages. But almost every recipe has an 'also' list of ingredients, besides those pictured, which are essential for preparing the dish. And one recipe we tried this weekend (the creamed chicken over biscuits) must have had a typo in the recipe because 1 tsp. of oregano was WAAAY to much spice. (Perhaps most just skip adding the spices listed?)
Guest More than 1 year ago
This book is great. I am a college student and I find this book very pracital for me. Its easy, quick and good. Great for people who dont like to cook
Guest More than 1 year ago
THIS COOKBOOK IS GREAT. I AM A WOMAN, WHO IS ORDERING THIS BOOK FOR A FUTURE BRIDE WHO DOES NOT COOK. I HAVE PICKED UP A FEW IDEAS MYSELF. EVERONE I SHOW THIS TO SAYS, "I KNOW SOMEONE WHO SHOULD HAVE THIS BOOK." SO I AM ORDERING (3) THREE MORE. I KNOW A GOOD THING WHEN I SEE IT. I AM A GOOD COOK NOW, BUT WHEN FIRST MARRIED, (40) FORTY YEARS AGO, MY HUSBAND BOUGHT ME A COOKBOOK. THANKS, BARBARA A. MACKINNON.