Healthy Weeknight Meals

90 mins
Serves 6
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Directions

  1. 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.
  2. 2In a blender combine 4oz of feta, 8 cloves of garlic, half a cup low fat Greek yogurt, 1 tablespoon of extra virgin olive oil.
  3. 3In a blender combine 4oz of feta, 8 cloves of garlic, half a cup low fat Greek yogurt, 1 tablespoon of extra virgin olive oil.
  4. 4Add a splash of water and blend it on high speed until smooth as possible.
  5. 5Add a splash of water and blend it on high speed until smooth as possible.
  6. 6Add a splash of water and blend it on high speed until smooth as possible.
  7. 7Optional: strain the sauce through a fine mesh strainer.
  8. 8Optional: strain the sauce through a fine mesh strainer.
  9. 9Optional: strain the sauce through a fine mesh strainer.
  10. 10Season to taste with salt and whisk together.
  11. 11Season to taste with salt and whisk together.
  12. 12Season to taste with salt and whisk together.
  13. 13In 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.
  14. 14In 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.
  15. 15In 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.
  16. 16Add salt and red wine vinegar. Then toss together until combined.
  17. 17Add salt and red wine vinegar. Then toss together until combined.
  18. 18Add salt and red wine vinegar. Then toss together until combined.
  19. 19Make 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.
  20. 20Make 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.
  21. 21Make 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.
  22. 22Wrestle 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.
  23. 23Wrestle 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.
  24. 24Wrestle 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.
  25. 25Heat 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.
  26. 26Heat 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.
  27. 27Heat 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.
  28. 28Take 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.
  29. 29Take 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.
  30. 30Take 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.
  31. 31Slap 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.
  32. 32Slap 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.
  33. 33Slap 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.
  34. 34Mix 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.
  35. 35Mix 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.
  36. 36Mix 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.
  37. 37Whisk 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.
  38. 38Whisk 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.
  39. 39Whisk 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.
  40. 40Heat 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.
  41. 41Heat 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.
  42. 42Heat 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.
  43. 43Take it out of your cooking vessel and reduce the heat. Add 1 medium yellow onion sliced and season lightly with salt.
  44. 44Take it out of your cooking vessel and reduce the heat. Add 1 medium yellow onion sliced and season lightly with salt.
  45. 45Take it out of your cooking vessel and reduce the heat. Add 1 medium yellow onion sliced and season lightly with salt.
  46. 46Add 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.
  47. 47Add 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.
  48. 48Add 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.
  49. 49Add 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.
  50. 50Add 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.
  51. 51Add 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.
  52. 52Blend the mixture in high speed until smooth as possible.
  53. 53Blend the mixture in high speed until smooth as possible.
  54. 54Blend the mixture in high speed until smooth as possible.
  55. 55Return 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.
  56. 56Return 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.
  57. 57Return 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.
  58. 58Finally, add one cup of half and half and simmer for 3 more minutes. Then season it to taste with salt and serve immediately.
  59. 59Finally, add one cup of half and half and simmer for 3 more minutes. Then season it to taste with salt and serve immediately.
  60. 60Finally, add one cup of half and half and simmer for 3 more minutes. Then season it to taste with salt and serve immediately.
  61. 61Get 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.
  62. 62Get 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.
  63. 63Get 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.
  64. 64Take 1 pound of boneless skinless chicken breast and split those bad boys in half so they're thin and flat.
  65. 65Take 1 pound of boneless skinless chicken breast and split those bad boys in half so they're thin and flat.
  66. 66Take 1 pound of boneless skinless chicken breast and split those bad boys in half so they're thin and flat.
  67. 67Drop your pasta into boiling pot number one and one whole head worth of cauliflower, that's been cut into florets in pot number two.
  68. 68Drop your pasta into boiling pot number one and one whole head worth of cauliflower, that's been cut into florets in pot number two.
  69. 69Drop your pasta into boiling pot number one and one whole head worth of cauliflower, that's been cut into florets in pot number two.
  70. 70Boil your pasta for 9 minutes and your cauliflower for the same amount of time.
  71. 71Boil your pasta for 9 minutes and your cauliflower for the same amount of time.
  72. 72Boil your pasta for 9 minutes and your cauliflower for the same amount of time.
  73. 73Heat a 12 inch pan over medium high heat. Grease it with pans spray then pat your breasts dry.
  74. 74Heat a 12 inch pan over medium high heat. Grease it with pans spray then pat your breasts dry.
  75. 75Heat a 12 inch pan over medium high heat. Grease it with pans spray then pat your breasts dry.
  76. 76Season them with whatever you want spices, salt and pepper. Add them to your pan and sear for 3 minutes per side.
  77. 77Season them with whatever you want spices, salt and pepper. Add them to your pan and sear for 3 minutes per side.
  78. 78Season them with whatever you want spices, salt and pepper. Add them to your pan and sear for 3 minutes per side.
  79. 79Once 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.
  80. 80Once 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.
  81. 81Once 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.
  82. 82Once your pasta is done and al dente, drain out of your water.
  83. 83Once your pasta is done and al dente, drain out of your water.
  84. 84Once your pasta is done and al dente, drain out of your water.
  85. 85Place your drained pasta into an empty container and add as much cauliflower sauce as you like.
  86. 86Place your drained pasta into an empty container and add as much cauliflower sauce as you like.
  87. 87Place your drained pasta into an empty container and add as much cauliflower sauce as you like.
  88. 88Toss until coated.
  89. 89Toss until coated.
  90. 90Toss until coated.

Ingredients

  • 4 oz feta
  • 4 oz feta
  • 4 oz feta
  • 8 cloves garlic
  • 8 cloves garlic
  • 8 cloves garlic
  • 0.5 cup low fat Greek yogurt
  • 0.5 cup low fat Greek yogurt
  • 0.5 cup low fat Greek yogurt
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon extra virgin olive oil
  • 0.5 English cucumber
  • 0.5 English cucumber
  • 0.5 English cucumber
  • 0.5 red onion
  • 0.5 red onion
  • 0.5 red onion
  • 1 teaspoon fresh oregano
  • 1 teaspoon fresh oregano
  • 1 teaspoon fresh oregano
  • 1 tablespoon fresh parsley
  • 1 tablespoon fresh parsley
  • 1 tablespoon fresh parsley
  • 1 jalapeno
  • 1 jalapeno
  • 1 jalapeno
  • 1 tablespoon red wine vinegar
  • 1 tablespoon red wine vinegar
  • 1 tablespoon red wine vinegar
  • 2 teaspoons fresh black pepper
  • 2 teaspoons fresh black pepper
  • 2 teaspoons fresh black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon smoked paprika
  • 1 teaspoon smoked paprika
  • 1 tablespoon kosher salt
  • 1 tablespoon kosher salt
  • 1 tablespoon kosher salt
  • 0.5 teaspoon coriander powder
  • 0.5 teaspoon coriander powder
  • 0.5 teaspoon coriander powder
  • 0.5 teaspoon ground cumin
  • 0.5 teaspoon ground cumin
  • 0.5 teaspoon ground cumin
  • 12 oz flank steak
  • 12 oz flank steak
  • 12 oz flank steak
  • 2 pounds boneless skinless chicken breast
  • 2 pounds boneless skinless chicken breast
  • 2 pounds boneless skinless chicken breast
  • 2 teaspoons Garam Masala
  • 2 teaspoons Garam Masala
  • 2 teaspoons Garam Masala
  • 1 teaspoon turmeric powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon turmeric powder
  • 1 cup Greek Yogurt
  • 1 cup Greek Yogurt
  • 1 cup Greek Yogurt
  • 15 oz diced tomatoes
  • 15 oz diced tomatoes
  • 15 oz diced tomatoes
  • 1 cup half and half
  • 1 cup half and half
  • 1 cup half and half
  • 0.5 teaspoon cayenne powder
  • 0.5 teaspoon cayenne powder
  • 0.5 teaspoon cayenne powder
  • 0.5 cup Chicken Stock
  • 0.5 cup Chicken Stock
  • 0.5 cup Chicken Stock
  • 1 large zucchini
  • 1 large zucchini
  • 1 large zucchini
  • 0.25 cup parmesan reggiano
  • 0.25 cup parmesan reggiano
  • 0.25 cup parmesan reggiano
  • 0.25 cup pecorino romano
  • 0.25 cup pecorino romano
  • 0.25 cup pecorino romano
  • 0.5 cup skin milk
  • 0.5 cup skin milk
  • 0.5 cup skin milk
  • 2 tablespoons Unsalted butter
  • 2 tablespoons Unsalted butter
  • 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
Healthy Weeknight Meals | Clip Recipe