Cooking with Tammy Kelly: Healthy Leftovers Remake
If you are like me and cannot bear to throw out any leftovers, especially vegetables, here are some ways to turn those old veggies into incredible dishes!! Be creative, just because you don’t usually use spinach or kale in your spaghetti sauce, you surely can, and add extra nutrition at the same time!!! You will be surprised to find some of these new combinations make great meals!!
Leftover Vegetable Fried Rice
For the sauce;
¼ cup low sodium soy sauce
¼ rice vinegar
½ tablespoon sugar
2 tsp. sesame oil
For the egg;
2 eggs
¼ tsp. salt
2 tsp. olive oil
For the rice;
2 tablespoons olive oil, divided
3 cups cooked rice, (brown or whole grain)
1 cup onion, chopped
½ cup baby carrots, sliced
1 tablespoon garlic, minced
1 tablespoon ginger, minced
½ cup mushrooms, sliced
2 cups cabbage, chopped
½ teaspoon black pepper
Toppings;
½ cup green onions, sliced
2 tablespoons sesame seeds, optional
Sesame oil, optional
For the Sauce
Mix the ingredients for the sauce in a bowl and set aside.
For the Egg
Beat eggs together with the salt and pepper. Heat a non-stick skillet; add beat eggs to the skillet. Allow the eggs to set up, tilting the pan around to cover bottom of the skillet. When done, eggs should be completely set, but not brown. Remove, cool and cut into small pieces.
For the Rice
Heat 1 teaspoon of oil in your skillet (or Wok). Add 1/3 cup of the cooked rice. Stir and fry until toasted. Remove to a bowl. Repeat with remaining rice, working in batches, add additional oil if needed.
Combine the rice and egg. Gently mix in the vegetables. Pour the sauce over the top of the rice and gently mix. Garnish with toppings and serve.
Veggie Frittata
(This is a ratatouille version)
1 eggplant, diced into 1 inch pieces
1 zucchini, diced into 1 inch pieces
1 yellow onion, sliced into ½ inch strips
1 tsp. fresh basil, chopped or ½ tsp. dried
1 tsp. fresh oregano, or 1 tsp. dried
1 pinch crushed red pepper
1 pinch salt and pepper
3 Tbsp. olive oil, divided
2 cloves garlic, minced
6 large eggs
¼ cup milk
1 ounce Parmesan
Preheat the oven to 400 degrees. Prepare the vegetables.
Toss 2 tablespoons olive oil, basil, oregano, crushed red pepper, pinch of salt and pepper into the vegetables. Place on a baking sheet.
Roast the vegetables for about 50 minutes, stirring every 20 minutes, or until they are wilted and slightly browned.
When vegetables are about done, add the last tablespoon of olive oil to a large oven safe skillet. Place the skillet over medium heat and add the minced garlic. Sauté the garlic for 1-2 minutes, or until it is soft. Be sure to spread the oil up all sides of the skillet to keep the eggs from sticking.
Add the roasted vegetables to the skillet and combine. Whisk the eggs, milk, and a pinch of salt and pepper together, then pour over the vegetables in the skillet, top with the shredded Parmesan cheese.
Transfer the skillet to the oven (still at 400 degrees) and bake for about 30 minutes, or until the eggs have puffed slightly and are golden brown around the edges. (Time will vary according to the pan you are using).
Remove from the oven and allow to set for about 5 minutes before serving in wedges.
Bonus - the vegetables can easily be swapped, veggies good for this recipe include, tomatoes, onions, zucchini, yellow squash, spinach, kale, mushrooms, asparagus, bell pepper, broccoli, avocado
Protein – most any proteins can be added, prepare ahead of time and add when you add the egg mixture, turkey, chicken, bacon, and I often add some cottage cheese, a great source of protein.
Clean Your Fridge Pasta Salad
8 ounce whole grain pasta, any shape
1 head broccoli
¼ cup grape tomatoes
2 ounces crumbled Feta
1/3 cup your favorite Italian dressing
Cook the pasta according to directions, drain, then lightly rinse under cool water. Let pasta drain well.
While the pasta is cooking, finely chop the broccoli.
Once the pasta is well drained, add it to a large bowl along with the broccoli, tomatoes, and crumbles feta. Pour in the Italian dressing and combine to cover. Serve immediately, or keep in the fridge for up to 5 days.
The great thing about this recipe is that there are many ways you can substitute for whatever you have in your own fridge. Here are some ideas;
Vegetables – spinach, red peppers, roasted red peppers, artichoke hearts, kale, onion, cauliflower, mushrooms, and even cucumbers
Cheese – Blue cheese, Parmesan, goat cheese
Nuts – cashews, sunflower seeds, pine nuts, pepitas
For a heartier salad, add some protein – shredded, diced or cubed chicken or turkey, turkey pepperoni, chickpeas, boiled eggs, kidney beans, cannellini beans. Or swap the pasta for quinoa.
Super Fast French Bread Pizza
1 loaf French bread
½ cup pizza sauce, no sugar if possible
4 ounces shredded mozzarella, about 1 cup (can be substituted with Feta, or your favorite)
Toppings of your choice, some great items include; mixed vegetables, spinach, mushrooms, onion, olives, roasted peppers, broccoli, chicken, pepperoni, sliced jalapenos, or anything tasty in your fridge.
Preheat the oven to 400 degrees. Cut the French loaf in half lengthwise, then cut each in half, resulting in four pieces. Place the bread, cut side up on a large baking sheet.
Top each piece of bread with about 2 tablespoons of pizza sauce, and divide the shredded mozzarella cheese. Add any toppings you wish, (this is a great idea for kids to build their own favorites).
Bake the pizzas in the preheated oven for 10-15 minutes or until the cheese is melted and bubbly, and the bread is slightly brown and crispy on the edges. Serve hot.
