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Love your leftovers

July 21, 2017
Carolee Kaylor - Nutrition Program Assistant , Pierce County Tribune

By Carolee Kaylor

Nutrition Program Asst.

Leftovers often have a bad reputation. They can be lost in the refrigerator and eventually thrown out. Dairy foods, such as milk, cheese and yogurt can play a unique role by turning leftovers into a tasty and nutritious meal solution. Here are some tips to make the most of your leftovers.

Think of leftovers as an ingredient for future meals.

- Consider how extra ingredients from one meal could be used for a second meal later in the week.

- Use leftover vegetables in a frittata and top it with shredded cheese.

- Shred extra meat and add barbeque sauce, cheese and serve on a bun for a tasty sandwich.

- Blend leftover fruit with yogurt and milk to make a smoothie.

Busy week planned?

- Prepare common ingredient in extra quantities for future meals.

- Tonight's roasted chicken is tomorrow's cheesy chicken quesadillas or chicken salad sandwich.

- Soups, stews, casseroles and lasagna all freeze well. Portion leftovers, and freeze for a quick future meal.

- For large recipes, freeze extra unbaked servings in a separate container. For a future meal, simply defrost and bake.

Leftover Food Safety

- Use refrigerated leftovers within a few days. Freeze to stretch out use to a few months.

- Refrigerate leftovers to 40F as soon as possible or within 2 hours. Don't rely on senses to determine if leftovers are safe. Use a food thermometer.

- When reheating leftovers, make sure they reach an internal temperature of 165F as measured with a food thermometer. Reheat liquids by bringing them to a rolling boil.

Facts:

- A family of four throws out an average of $1,484 in household food per year

- Over 50% of American households throw away food they bought but never used.

SOURCE: Midwest Dairy Council

More about recipe:

Nutrition: Makes eight servings. Each serving has 400 calories, 12 grams (g) fat, 26 g protein, 46 g carbohydrate, 3 g fiber and 860 milligrams sodium.

SOURCE: NDSU Food & Nutrition

CHICKEN AND

BISCUITS POT PIE

- 1 (10-ounce) can cream of chicken soup (reduced sodium)

- 1 c. low-fat milk

- 1 tsp. Italian seasoning

- 2 c. diced potatoes (slightly undercooked)

- 3 c. cubed roasted chicken

- 1 (16-ounce) bag frozen mixed vegetables, thawed

- 1 (16-ounce) can refrigerated buttermilk biscuits

- c. shredded cheddar cheese

Heat oven to 375F. Boil water. Peel and dice potatoes. Cook to soften but do not overcook. Thaw vegetables in a microwave oven. Spray a 13- by 9- inch pan with cooking spray. In a large bowl, mix soup, milk and seasoning. Add cooked potatoes, chicken and thawed vegetables and mix gently. Cut biscuits into fourths and add to mixture. Place in baking dish and bake for 35 to 40 minutes, until the biscuits are no longer doughy. Remove from oven and sprinkle with cheese. Return to oven until cheese melts (about three to four minutes).

Nutrition: Makes eight servings. Each serving has 400 calories, 12 grams (g) fat, 26 g protein, 46 g carbohydrate, 3 g fiber and 860 milligrams sodium.

SOURCE: NDSU Food & Nutrition

 
 

 

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