Chef Ross Birkin of ANEW Hotel Hilton Pietermaritzburg is a master in meal prep and knows just how to extend the life of a meal – leftovers!
With the cost of living continually rising and busy schedules the norm, meal planning has become more than just a trend – it is now essential for any household.
Chef Ross shares his top tips for leftovers and a plan on how to turn Sunday cooking into meals for a week as well as an easy chickpea and lentil casserole recipe.
In case you’re wondering about the safety of leftovers, don’t worry, if stored and used correctly, they will be safe to consume and still have nutritional value.
your leftovers shouldn’t be an afterthought
When planning a meal, it’s important to consider more than just the immediate dish you’re preparing. Focusing solely on one meal increases the likelihood of wastage. When you plan for the entire week, you shift your perspective. You start thinking smartly about using leftovers from one meal to the next to create delicious dishes for the days ahead. Aim to cook bulk items, such as roast chicken or mince, on a Sunday to save time during the week.
the humble zip-lock bag
Properly storing your ingredients is key to preserving their freshness over time. The longevity of your meals depends on how well you prepare and store them in the fridge for the week ahead. Oxidation plays a huge role in the deterioration of food.
Zip-lock bags are perfect for storing large quantities of cooked rice or pasta. After cooling down, portion it into measured quantities, and store it in these convenient bags for easy access. If you prefer re-usable containers opt for airtight containers with secure seals and fill them to the brim to maximise the lifespan and freshness of your food.
the sturdier the ingredient, the better
Choose sturdy vegetables, like broccoli, cauliflower and butternut, and keep them in their original packaging until you’re ready to cook them. Vegetable leftovers can easily transform into delicious soups or stir-fries for added texture and taste. Add leftover cauliflower to your morning smoothy for additional vitamins and fibre.
don’t turn up your nose at (the right) canned foods
Wisely selected canned foods like whole peeled tomatoes, chickpeas and lentils are excellent pantry staples. They provide a foundation for creating nutritious meals. An easy, yet versatile base recipe to do weekly is a hearty chickpea and lentil casserole. This dish satisfies the body’s need for specific vegetables and protein and allows you to reinvent leftovers by incorporating them into this recipe, creating new flavours each time.
Find recipes using a tin of tomatoes.
how to extend your Sunday roast to the rest of the week
Sunday: Roast two to three chickens, depending on your family size, with ample sturdy vegetables like butternut and broccoli.
Monday: Create the versatile chickpea and lentil casserole dish. Add shredded leftover chicken and serve with starch of your choice such as rice.
Tuesday: Make chicken and rice biryani by adding spices and other ingredients to chicken and rice leftovers from the previous night. Prepare fresh vegetables as a side.
Wednesday: Stir-fry chicken leftovers using whatever vegetables you have, for example, carrots, spring onions, green peppers and red cabbage.
Thursday: When the leftover ingredients are running low, choose a fresh salad or warm pasta dish with whatever you have left from the previous evenings.
Friday: Enjoy a soup day! By this time of the week, the chicken should be long gone. So, use the remaining cooked vegetables to create a hearty vegetable soup. Blend it for a creamy texture. On your way from work, pop by your favourite grocer for pan-fried focaccia, create finger slices and place in the oven with melted cheese for an inviting treat.
Chef Ross’ versatile chickpea and lentil casserole recipe
Serves 2
Ingredients:
- 1 whole onion, finely chopped
- 1 tsp olive oil
- 2 Tbsp crushed garlic
- 1 sprig fresh thyme
- 2 whole tomatoes, cut into wedges
- 1 Tbsp tomato paste
- ½ teaspoon salt
- 1 can chickpeas, drained and rinsed
- 1 can brown lentils, drained and rinsed
- 200ml water
- Fresh Italian parsley, chopped (for garnish), or spring onion, chopped
- Cooked starch or sides (for example, rice or potatoes) for serving
- 4 cranks of black pepper
- Optional: Leftover shredded chicken (for added protein)
Method:
Finely chop the onion. Heat a deep-frying pan over medium heat and add one tsp of olive oil. Add the chopped onion and cook until it becomes translucent, stirring occasionally to prevent burning. Add the crushed garlic and the fresh sprig of thyme and cook for another minute. Stir in the chopped tomatoes and tomato paste. Continue cooking on medium heat until the tomatoes soften and blend with the paste. Add 1/2 tsp of salt, the drained chickpeas and lentils to the pot. Pour in 200ml of water and stir until everything is well combined. Reduce the heat to low and allow to simmer for 10–15 mins, stirring occasionally.
Optional: If you have shredded chicken leftovers, stir this into the casserole during the last 5 mins of cooking to heat it through. If you have any leftover starch (such as rice or potatoes), mix it into the casserole or heat up and serve on the side.
Before serving, stir in the chopped fresh parsley, or chopped spring onion. Add freshly ground black pepper.
