A Smartand Healthy Way to Make Over Leftovers
At least once a week, many of us open up a refrigerator full of to-go and food storage containers and exclaim, “there is nothing to eat” and then resort to ordering out only to place yet another to-go plate into the refrigerator.
Leftovers don’t have to be an afterthought or last resort, they can be thought of as a strategy and key component in meal prepping which will not only save time but also money while reducing waste.
Planned-Overs by Food Group:
Below are some ideas for making over leftovers by different food groups. There are also some great ideas for making a casserole or meal from what’s on hand.
Grains
Rice
Can be used to make rice pudding and fried rice, or added to meatballs, soups, and casseroles. It can also be frozen. You may need to add a small amount of liquid when reheating leftover rice. There is also a great resource for more information on all about cooking rice.
Grains
Bread
If your bread, leftover rolls, hamburger or hot dog buns are getting a little dry, consider making bread pudding or letting them dry out so you can make your own breadcrumbs. Use day-old bread to make French toast. If you have one or two hamburger or hotdog buns left in the package, use them to make cheesy toast by spreading with soft margarine, topping with any kind of cheese, and broiling in the oven until cheese is melted and lightly browned.
Grains
Pasta
Use in a pasta salad or casserole. Freeze for later use in casseroles, soups, vegetable dishes, or as a side dish with a sauce.
Fruits
Leftover fruit can be added to salads or pureed and used as pancake or ice cream topping. It can be mixed with yogurt, cottage cheese, or pudding. Leftover fruit can also be used in baked goods such as muffins or quick breads. Overripe bananas can be used to make banana bread or muffins, or frozen and used in fruit smoothies. Fruit juice can be frozen in ice cube trays and used for flavoring and chilling fruit drinks.
Vegetables
Use vegetables in soups, salads, omelets, pasta dishes and casseroles. Leftover baked potatoes can be cut up and fried in a pan, used to make a quick potato casserole or potato soup, or the potato pulp can be scooped out and used to make twice baked potatoes. Chopped raw onions, celery, or green peppers can be frozen in freezer bags or containers for use in soups, stews or casseroles.
Protein
Roasts
Can be sliced to make sandwiches or shredded for use in tacos, enchiladas or barbecued meat. It could also be cubed and used to make beef and noodles or frozen for use in casseroles.
Protein
Steak/Chops
Could be thinly sliced and used to make fajitas (cook with onions, peppers, and fajita seasoning). Make a sandwich by topping meat with sautéed peppers, onions, and cheese. Top a tossed salad with sliced steak for a quick meal.
Protein
Turkey or Chicken
Can be used in casseroles, soups, tacos, or enchiladas. The meat can also be thinly sliced to make sandwiches or it can be shredded to make chicken/turkey salad sandwiches. It can also be cubed to make chicken/turkey and noodles or frozen for later use in casseroles or soups.
Protein
Ham
Can be used to make ham and cheese sandwiches (either hot or cold), or it can be sliced, frozen, and used later for sandwiches. It could also be cubed and used in casseroles or soups.
References:
Nebraska Extension – UNL
Patton, P., Larvick, C., Albrecht, J. (2011). Food Safety for Families: Leftover Food Safety. Nebraska Extension.
Nutrition Education Program. (2010). A Guide to Safe Leftovers. Nebraska Extension.
Nutrition Education Program. (2005). Makeover Your Leftovers. Nebraska Extension.
– Dana Gardner, Registered Dietitian, MS, LD/N
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