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Learning to love leftovers

By   /   October 15, 2012  /   Be the first to comment

Quinoa Black Bean Burger

Have you ever prepared a large meal and were unsure what to do with the leftovers?

Most people encounter this around the holidays when cooking for many people. The following are ideas to spice up your leftovers to create a new delicious meal.

• Poultry — Slice your leftover chicken or turkey meat to make a protein-packed sandwich, shred it and mix with veggies and Greek yogurt dressing for a tasty chicken salad, or cut it into pieces for a quick salad topper.

• Vegetables — Veggies are a healthy and versatile addition to any meal. Try tossing them with brown rice, black beans and salsa for a Mexican casserole, use them as a fiber-filled and colorful pizza topping, or scramble them with eggs for a breakfast frittata.

• Potatoes — With your leftover white or sweet potato, finely chop the potatoes and mix with eggs and your favorite herbs and spices for a savory potato pancake. Top with Greek yogurt for a tangy dip.

• Quinoa or brown rice — Quinoa and rice are great leftover ingredients because they can be used in so many ways. Sauté with your leftover veggies and favorite sauce for a tasty stir-fry, cook with dried fruit, nuts, and cinnamon for a cozy breakfast bake, or add to a soup for a hearty fall meal.

Quinoa Black Bean Burgers

Makes 4 servings

• 1 cup black beans

• 1.5 cups leftover quinoa

• 1 tablespoon lime juice

• 3/4 cup low-sodium vegetable or chicken broth

• 1/4 teaspoon turmeric

• 1/8 teaspoon cumin

• 1 garlic clove, minced

• 1 tablespoon cilantro

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 tablespoon olive oil

Mash the black beans in a bowl.

Add the leftover cooked quinoa, broth, turmeric, cumin, garlic, cilantro, salt and pepper to the beans and mix well.

Form into patties and place in the fridge for 15 minutes.

Heat a pan on medium with olive oil. Cook the burgers on each side for 5 minutes or until warm throughout.

Place on a toasted whole wheat bun and enjoy!

Nutrition information per serving: 223 calories, 6 grams fat, 35 grams carbohydrates, 8.5 grams protein, 323 milligrams sodium, 6 grams fiber

Emily DelConte, Kali Garges, Amy King, Kelly Markiewicz and Meghan Martorana write this column and are registered dietitians at EVOLUTION — Nutrition Counseling by Dietitians in Bristol, East Greenwich, Newport and Providence. They adapt the recipes from public domain or copyright-free recipes.

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