Healthy Weeknight Meals
Directions
- 1In a blender combine 4oz of feta, 8 cloves of garlic, half a cup low fat Greek yogurt, 1 tablespoon of extra virgin olive oil.
- 2Add a splash of water and blend it on high speed until smooth as possible.
- 3Optional: strain the sauce through a fine mesh strainer.
- 4Season to taste with salt and whisk together.
- 5In a medium-size bowl add half a seedless English cucumber, thinly sliced, half a red onion, thinly sliced, 1 teaspoon of chopped oregano, 1 tablespoon of chopped fresh parsley and one finely chopped jalapeno.
- 6Add salt and red wine vinegar. Then toss together until combined.
- 7Make a very basic rub consisting of 2 teaspoons of fresh ground black pepper, 1 teaspoon of smoked paprika, 1 tablespoon of kosher salt, half a teaspoon of coriander powder and half a teaspoon of ground cumin. Then mix it until combined.
- 8Wrestle your 12oz flank steak. Pat it dry with paper towels. Split your steak into 2 even sized pieces and season both sides generously with your steak rub.
- 9Heat a grill pan over medium high and grease the grates generously with cooking spray. Add it to your pan and sear for about 3 minutes. Flip it and sear it for an additional 2 to 3 minutes.
- 10Take it out of the pan and rest it for 3 minutes. Then slice your steak and heat your pita bread over an open flame until hot and lightly charred about 15 seconds per side.
- 11Slap half of your sliced steak on a hot pita, about 2 tablespoons of your feta garlic sauce, followed by your cucumber salad and some fresh parsley.
- 12Mix in a large bowl, 1 cup of low fat Greek yogurt, a half inch knob of ginger, grated, 4 cloves of garlic, grated or minced, 2 teaspoons or 8 grams of garam masala, 1 teaspoon or 2 grams of turmeric powder, 1 teaspoon or 3 grams of paprika, 1/2 teaspoon or 4 grams of cumin and 2 teaspoons or 10 grams of kosher salt and 1 teaspoon or 3 grams of ground black pepper.
- 13Whisk together until combined and then add 2 pounds of boneless skinless chicken breast that have been cut into 1 1/2 inch cubes. Mix it together until nicely coated.
- 14Heat a shallow pot or sauté pan over medium high heat. Grease the bottom with cooking spray. Add your chicken and sear it all at once for about 2 minutes. Flip each piece and sear for one more minute.
- 15Take it out of your cooking vessel and reduce the heat. Add 1 medium yellow onion sliced and season lightly with salt.
- 16Add 4 cloves of garlic and a 1 inch knob of ginger and sauté for 3 minutes or until the onions have become to soften. Then add 1 teaspoon or 2 grams of ground coriander, 1 teaspoon or 3 grams of ground cumin, half a teaspoon of cayenne pepper and stir it around and sauté until fragrant about 30 seconds.
- 17Add 1/2 cup of chicken stock, a 15oz can of crushed tomatoes and a splash of water. Season lightly with salt and increase the heat to medium high and bring that to a boil.
- 18Blend the mixture in high speed until smooth as possible.
- 19Return it to your pan with a splash of water, reduce your heat to low to a light simmer. Add your chicken back and simmer for 10 minutes.
- 20Finally, add one cup of half and half and simmer for 3 more minutes. Then season it to taste with salt and serve immediately.
- 21Get two large pots and fill them with water and add it to your stove and bring them both to a boil. Season both of them generously with salt.
- 22Take 1 pound of boneless skinless chicken breast and split those bad boys in half so they're thin and flat.
- 23Drop your pasta into boiling pot number one and one whole head worth of cauliflower, that's been cut into florets in pot number two.
- 24Boil your pasta for 9 minutes and your cauliflower for the same amount of time.
- 25Heat a 12 inch pan over medium high heat. Grease it with pans spray then pat your breasts dry.
- 26Season them with whatever you want spices, salt and pepper. Add them to your pan and sear for 3 minutes per side.
- 27Once your cauliflower is done and very tender, add to a blender along with 5 cloves of garlic, a quarter cup of parmesan reggiano and pecorino romano. Half a cup of skim milk. Salt and pepper to taste and add 2 tablespoons of unsalted butter. Blend everything until as smooth as physically possible.
- 28Once your pasta is done and al dente, drain out of your water.
- 29Place your drained pasta into an empty container and add as much cauliflower sauce as you like.
- 30Toss until coated.
Ingredients
- 4 oz feta
- 8 cloves garlic
- 0.5 cup low fat Greek yogurt
- 1 tablespoon extra virgin olive oil
- 0.5 English cucumber
- 0.5 red onion
- 1 teaspoon fresh oregano
- 1 tablespoon fresh parsley
- 1 jalapeno
- 1 tablespoon red wine vinegar
- 2 teaspoons fresh black pepper
- 1 teaspoon smoked paprika
- 1 tablespoon kosher salt
- 0.5 teaspoon coriander powder
- 0.5 teaspoon ground cumin
- 12 oz flank steak
- 2 pounds boneless skinless chicken breast
- 2 teaspoons Garam Masala
- 1 teaspoon turmeric powder
- 1 cup Greek Yogurt
- 15 oz diced tomatoes
- 1 cup half and half
- 0.5 teaspoon cayenne powder
- 0.5 cup Chicken Stock
- 1 large zucchini
- 0.25 cup parmesan reggiano
- 0.25 cup pecorino romano
- 0.5 cup skin milk
- 2 tablespoons Unsalted butter
Equipment
BlenderMedium size bowlFine mesh strainerKnifeCutting boardGrill panGrillShallow potSaute panLarge bowl
Tips
- Low fat ingredients should be avoided
- The rice should be made first
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