What's in the Fridge?

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:

leftover meat, poultry, or fish
rough chop any vegetables you have: carrots, celery, mushrooms, broccoli, brussels sprouts, radish, jicama, zucchini, yellow squash, spinach, kale, Swiss chard, tomatoes
onions, shallots, or scallions -- medium chopped
garlic -- finely chopped
nuts: almonds, pinenuts, pistachios -- medium chopped and quick roasted in dry sauté pan on high
seasonings to taste: fresh ground salt and pepper, fresh chopped parsley, rosemary, thyme, marjoram, sorrel
2-3 tbsp. olive oil
grated cheddar and/or parmesan cheese
broth or 2% milk
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:

carrots
onions, garlic
mushrooms
broccoli, brussels sprouts
radish, jicama
squash
leafy vegetables
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:

You don't have to use ALL of the vegetables listed!
Nuts are optional.
Eliminate cheddar cheese to reduce creaminess (and calories), but keep parmesan cheese for flavor and binding.
Almonds are best with chicken, fish, or pork. Pinenuts and pistachios are best with beef, lamb, or pork.
Use leftover potatoes (even french fries), medium diced, in place of rice or couscous.
Deglaze sauté pan with vermouth, dry sherry, or wine before adding other liquid.
Deglaze pan with 2% milk for a creamy texture.
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.
A really special variation is to use risotto rice cooked in broth for the starch.