VEGEMBELLISHED LEFTOVERS
Healthy substitutions:
Use avocado or sesame oil, instead of olive oil.
Top with egg soft-fried in olive oil for an extra protein boost.
Vegetables should be sautéed starting with the ones that need the most cooking. Toss each vegetable group for a few minutes on medium-high heat until you can smell them; then add the next group.
Ingredients:
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leftover meat, poultry, or fish
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rough chop any vegetables you have: carrots, celery, mushrooms, broccoli, brussels sprouts, radish, jicama, zucchini, yellow squash, spinach, kale, Swiss chard, tomatoes
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onions, shallots, or scallions -- medium chopped
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garlic -- finely chopped
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nuts: almonds, pinenuts, pistachios -- medium chopped and quick roasted in dry sauté pan on high
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seasonings to taste: fresh ground salt and pepper, fresh chopped parsley, rosemary, thyme, marjoram, sorrel
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2-3 tbsp. olive oil
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grated cheddar and/or parmesan cheese
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broth or 2% milk
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cooked rice or couscous
Preparation:
1. cut up leftover protein into bite-size pieces
and set aside
2. sauté vegetables in 2 tbsp. olive oil, adding
more as needed, in the order listed below:
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carrots
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onions, garlic
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mushrooms
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broccoli, brussels sprouts
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radish, jicama
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squash
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leafy vegetables
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tomatoes
3. add seasonings
4. gently stir in protein and nuts
5. fold in rice or couscous
6. fold in cheese
7. add broth or milk to desired consistency
Variations:
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You don't have to use ALL of the vegetables listed!
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Nuts are optional.
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Eliminate cheddar cheese to reduce creaminess (and calories), but keep parmesan cheese for flavor and binding.
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Almonds are best with chicken, fish, or pork. Pinenuts and pistachios are best with beef, lamb, or pork.
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Use leftover potatoes (even french fries), medium diced, in place of rice or couscous.
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Deglaze sauté pan with vermouth, dry sherry, or wine before adding other liquid.
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Deglaze pan with 2% milk for a creamy texture.
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Milk or vegetable broth can be used to adjust consistency in any dish like this. Use chicken broth for chicken, fish, or pork; beef broth for beef or lamb.
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A really special variation is to use risotto rice cooked in broth for the starch.