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Low FODMAP Lazy Leftover Lunch

Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | December 7, 2020

A beautiful rainbow of different fruit and vegetables in a pile.
Low FODMAP Lazy Leftover Lunch Featured Image

Would you believe me if I said you can cook a meal in less than 5 minutes?

Hey there, it is Nancy here, Andrea’s student and today I want to talk about using leftovers! Even though I love to cook, l also know how great it feels to find leftovers in my fridge. Keeping leftovers in the fridge can help support healthy food choices even on the busiest of days.

If we purposely make too much food one night, we can have food already made for another day. I find the trick is to change up the leftovers to quickly make a new dish so that leftovers don’t feel boring and repetitive. For example, you could grill a chicken breast with rice and sautéed veggies one night. Then the next day for lunch or dinner, you can open up a can of black beans and mix it with the leftover rice and veggies for a Mexican burrito bowl!

So… are you starting to believe me when I say you can make a nutritious and delicious meal in less than 5 minutes?

This Lazy Leftover Lunch is a great example on how to use leftovers! I love the combination of the savoury spiced quinoa with the sweeter peppers and butternut squash. If you are following a low FODMAP diet, keep the serving of butternut squash to a maximum ¼ cup. By keeping the butternut squash separate from the zucchini and peppers, it makes it easy to measure out ¼ cup for your meal.

“Ok Nancy, if the simplicity and speed of this meal comes from using leftovers, then what am I supposed to make the night before?”

Keep it simple. Here are three balanced meal ideas that don’t need a fancy recipe that can help you prep quinoa and veggies for this lazy leftover lunch:

  1. Grill chicken breast in a frying pan and serve with quinoa and veggies (that have been cooked as described in the recipe below).
  2. Open up a can of lentils and serve with a bowl of fresh green salad, with grated cheddar cheese and served with quinoa and veggies (that have been cooked as described in the recipe below). Season dish with olive oil, balsamic vinegar and salt.
  3. Pan fry a salmon fillet, chop fresh tomatoes and cucumbers and serve with quinoa and veggies (that have been cooked as described in the recipe below).

You can then use the leftover quinoa and veggies to make this lazy leftover lunch in less than 5 minutes the next day!

However, this recipe is only a template! I want to emphasize that you don’t have to use these specific ingredients. The spice blend in these vegetables will go smoothly with a large assortment of veggies and grains, so  I invite you to get creative and adapt this recipe to the items you find in your fridge. Make extra portions one night, so that you can make a quick and delicious new (leftover) dish the next night!

Low FODMAP Lazy Leftover Lunch

This super simple low FODMAP lunch utilizes leftovers for a quick 'whip together' 5 minute lunch - Ignite Nutrition Calgary registered dietitians

Low FODMAP Lazy Leftover Lunch
Author: Nancy Gammack
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 2 cups cooked quinoa
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp thyme
  • ¼ tsp salt
  • ½ medium butternut squash diced small, roasted
  • ½ medium zucchini, chopped in thick circular slices
  • 1 red pepper, sliced
  • Canola oil
  • Salt
  • Pepper
  • 4 eggs
Instructions
  1. ** To make this a lazy lunch, use leftover quinoa and veggies cooked for a different meal (Step 2-5). Use the leftover quinoa and veggies to assemble this lazy leftover lunch in a following day by skipping to Step 6.
  2. Preheat oven to 450 degrees F.
  3. Peel and chop butternut squash into small cubes, pepper into thin slices, and zucchini into thick circular slices.
  4. Place squash and zucchini on baking sheet and season lightly with salt and pepper. Drizzle with about 2 tsp of canola oil and mix into veggies. (Note: if you are following a low FODMAP diet, it will be better to keep the butternut squash separate when mixing these veggies. This will make measuring out a low FODMAP portion of butternut squash easier after they are cooked).
  5. Roast in the oven for 15 minutes, stirring once halfway through. In the last 5 minutes, add the diced zucchini to the pan.
  6. In a small frying pan, add a small amount of oil and heat. Crack two eggs into pan and fry until desired firmness. Sprinkle with a little basil and pepper (or any of your favorite low FODMAP spices)
  7. Serve with heated quinoa and veggies in a bowl. (Note: for low FODMAP, keep butternut squash portion sizes to ¼ cup)
  8. Top with cooked eggs and enjoy!

 

This super simple low FODMAP lunch utilizes leftovers for a quick 'whip together' 5 minute lunch - Ignite Nutrition Calgary registered dietitians

Recipe Tips and Tricks for this Low FODMAP Lazy Leftover Lunch:

  • For low FODMAP, keep butternut squash at ¼ cup portions
  • If over-easy eggs is not your thing, try sunny-side up, scrambled or a chopped boiled egg.
  • Change up the roasted veggies – try carrots, eggplant or cherry tomatoes!
An original recipe by Nancy Gammack
University of Alberta Dietetic Intern

References

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