I really like it when I hear that people are cooking most of their own meals. When I cook at home I try to use ingredients in more creative ways and try new recipes to use up the foods in my pantry and freezer. It saves me a trip to the grocery store.
Past studies have suggested Americans throw out around 40% of the food we buy. I wonder what that number looks like these days. I’d guess it has gone way down as people cook many more meals at home.
While the view from inside your apartment or home may not be so exciting, here’s an idea to keep the meals you cook from getting boring.
I am referring to repurposed meals, which I call “planned-overs.” These meals allow you some creativity in your cooking, save food and – best of all – far surpass simply heating up what you ate yesterday.
Let’s start with nachos, a quick, fun meal. Go simple or as gourmet as you want. What happens to the leftover nachos? Nobody wants soggy nachos the next day.
But you can repurpose them into another meal altogether. By layering the leftover nachos with some common ingredients, you can transform them into enchiladas, a dish very different from nachos, but with very similar ingredients.
Another great planned-over is fried rice. My family calls it Fried Anything Rice. When you make rice, cook at least 2-3 extra cups and set aside to use within the next few days. You can use up a lot of the leftovers in your fridge with this dish. Here are the recipes for you to follow.
Recycled Enchiladas
Leftover nachos
Low-sodium tortilla chips
1 can black beans, unsalted or rinsed
1 can or jar of lower sodium tomato sauce
1 can or jar of lower sodium salsa
Cheese, grated
Sour cream or ricotta cheese
Layer leftover nachos, beans, tortilla chips, cheese and sour cream in a greased baking dish. Mix tomato sauce with salsa and pour over chip mixture. Bake at 350 degrees for about 30 minutes, or until cheese is melted and casserole is bubbling. Makes 4 servings.
Nutrition Information (per serving)
Calories: 438, Carbohydrates: 51 grams, Protein: 16 grams, Sodium: 537 milligrams
Fried Anything Rice
3-6 ounces of any leftover protein, including tofu, diced
2-3 cups leftover cooked or fresh veggies (broccoli, onions, garlic, bell pepper, celery, spinach, bok choy, etc.)
2-3 eggs, beaten
2 cups cooked rice, noodles or pasta
2 tablespoons oil
2 tablespoons low-sodium soy sauce, or homemade salt-free soy sauce. (Hint: cut regular soy sauce with half water or pineapple juice to decrease the sodium.)
2 teaspoons cornstarch
Heat oil in wok or large fry pan. Add fresh veggies first and cook 2-3 minutes. Make a well in the center and add beaten eggs. Stir until scrambled. Add protein and cooked veggies and stir-fry another 1-2 minutes. Add rice or noodles and continue stir-frying until warmed throughout. Add low-sodium soy sauce mixed with corn starch and cook until glossy. Serve immediately. Makes 4 servings.
Nutrition Information (per serving)
Calories: 299, Carbohydrates: 28 grams, Protein: 19 grams, Sodium: 363 milligrams
[Contributor Katy G. Wilkens recently retired as registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.]
Eating Well, Living Well classes
Studies show that working with a registered dietitian can delay kidney failure and postpone dialysis for longer than two years. FREE nutrition classes taught by Katy’s former team of registered dietitians are available at convenient times and locations around Puget Sound.
Eating Well, Living Well classes teach people how to eat healthier to slow the progress of kidney disease and postpone dialysis. Learn more at http://www.nwkidney.org/classes.
