Round up your aromatics, chop and sauté lightly in small amount of oil and put in holding dish.
Chop and lightly sauté raw meat or fish. (optional)
Combine the above and add any of the following:
Rice, quinoa, couscous, cooked pasta
Canned pineapple/Mandarin orange sections
Black or green olives
Summer or zucchini squash
(Root vegetables should be pre-cooked)
Add a little broth or water if it seems dry.
This last step should be short, and items should be chewy, not mushy.
(Note: As you go, develop favorite combinations like:
Celery and prunes
Bell pepper and pineapple