Healthy Weeknight Meals

30 mins
Serves 2
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Directions

  1. 1Make a feta garlic sauce by combining feta, garlic, low fat greek yogurt, a splash of water, and olive oil in a blender until smooth.
  2. 2Make a feta garlic sauce by combining feta, garlic, low fat greek yogurt, a splash of water, and olive oil in a blender until smooth.
  3. 3Make a feta garlic sauce by combining feta, garlic, low fat greek yogurt, a splash of water, and olive oil in a blender until smooth.
  4. 4Make a cucumber salad with thinly sliced cucumber, red onion (rinsed to reduce spiciness), oregano, parsley, jalapeño, salt, and red wine vinegar.
  5. 5Make a cucumber salad with thinly sliced cucumber, red onion (rinsed to reduce spiciness), oregano, parsley, jalapeño, salt, and red wine vinegar.
  6. 6Make a cucumber salad with thinly sliced cucumber, red onion (rinsed to reduce spiciness), oregano, parsley, jalapeño, salt, and red wine vinegar.
  7. 7Make a steak rub with fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin.
  8. 8Make a steak rub with fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin.
  9. 9Make a steak rub with fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin.
  10. 10Sear flank steak seasoned with the steak rub for 3 minutes on each side.
  11. 11Sear flank steak seasoned with the steak rub for 3 minutes on each side.
  12. 12Sear flank steak seasoned with the steak rub for 3 minutes on each side.
  13. 13Slice the steak and place half on each pita bread.
  14. 14Slice the steak and place half on each pita bread.
  15. 15Slice the steak and place half on each pita bread.
  16. 16Add feta garlic sauce and cucumber salad on the pita with steak.
  17. 17Add feta garlic sauce and cucumber salad on the pita with steak.
  18. 18Add feta garlic sauce and cucumber salad on the pita with steak.
  19. 19Combine low fat greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a bowl.
  20. 20Combine low fat greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a bowl.
  21. 21Combine low fat greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a bowl.
  22. 22Add 2 pounds of cubed chicken breast and mix until nicely coated.
  23. 23Add 2 pounds of cubed chicken breast and mix until nicely coated.
  24. 24Add 2 pounds of cubed chicken breast and mix until nicely coated.
  25. 25Sear the chicken until browned on at least one side.
  26. 26Sear the chicken until browned on at least one side.
  27. 27Sear the chicken until browned on at least one side.
  28. 28Reduce heat to medium, add sliced onion, salt, minced garlic, grated ginger and sauté until softened.
  29. 29Reduce heat to medium, add sliced onion, salt, minced garlic, grated ginger and sauté until softened.
  30. 30Reduce heat to medium, add sliced onion, salt, minced garlic, grated ginger and sauté until softened.
  31. 31Add ground coriander, ground cumin, and cayenne powder to the onions.
  32. 32Add ground coriander, ground cumin, and cayenne powder to the onions.
  33. 33Add ground coriander, ground cumin, and cayenne powder to the onions.
  34. 34Sauté until fragrant and then add chicken stock and crushed tomatoes.
  35. 35Sauté until fragrant and then add chicken stock and crushed tomatoes.
  36. 36Sauté until fragrant and then add chicken stock and crushed tomatoes.
  37. 37Bring to a boil and transfer to a blender until smooth.
  38. 38Bring to a boil and transfer to a blender until smooth.
  39. 39Bring to a boil and transfer to a blender until smooth.
  40. 40Return to pan and simmer with half and half for 10 minutes or until chicken is cooked through and the mixture is reduced.
  41. 41Return to pan and simmer with half and half for 10 minutes or until chicken is cooked through and the mixture is reduced.
  42. 42Return to pan and simmer with half and half for 10 minutes or until chicken is cooked through and the mixture is reduced.
  43. 43Season to taste with salt and serve with rice.
  44. 44Season to taste with salt and serve with rice.
  45. 45Season to taste with salt and serve with rice.
  46. 46Boil 2 pots of water and add pasta and cauliflower to cook separately.
  47. 47Boil 2 pots of water and add pasta and cauliflower to cook separately.
  48. 48Boil 2 pots of water and add pasta and cauliflower to cook separately.
  49. 49Blend cauliflower with garlic, parmesan reggiano, pecorino romano, skim milk, unsalted butter, salt, and pepper until smooth.
  50. 50Blend cauliflower with garlic, parmesan reggiano, pecorino romano, skim milk, unsalted butter, salt, and pepper until smooth.
  51. 51Blend cauliflower with garlic, parmesan reggiano, pecorino romano, skim milk, unsalted butter, salt, and pepper until smooth.
  52. 52Drain the pasta and add the cauliflower sauce.
  53. 53Drain the pasta and add the cauliflower sauce.
  54. 54Drain the pasta and add the cauliflower sauce.
  55. 55Toss until coated. Top with sliced chicken and zucchini.
  56. 56Toss until coated. Top with sliced chicken and zucchini.
  57. 57Toss until coated. Top with sliced chicken and zucchini.
  58. 58Dice zucchini and cook in a skillet until browned.
  59. 59Dice zucchini and cook in a skillet until browned.
  60. 60Dice zucchini and cook in a skillet until browned.

Ingredients

  • 4 oz feta
  • 4 oz feta
  • 4 oz feta
  • 1 cup garlic
  • 1 cup garlic
  • 1 cup 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
  • 1 splash water
  • 1 splash water
  • 1 splash water
  • 2 salt
  • 2 salt
  • 2 salt
  • 0.5 seedless english cucumber
  • 0.5 seedless english cucumber
  • 0.5 seedless 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 jalapeño
  • 1 jalapeño
  • 1 jalapeño
  • 1 tablespoon red wine vinegar
  • 1 tablespoon red wine vinegar
  • 1 tablespoon red wine vinegar
  • 2 teaspoons fresh ground black pepper
  • 2 teaspoons fresh ground black pepper
  • 2 teaspoons fresh ground 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 flant steak
  • 12 oz flant steak
  • 12 oz flant steak
  • 2 pounds boneless and skinless chicken breast
  • 2 pounds boneless and skinless chicken breast
  • 2 pounds boneless and skinless chicken breast
  • 1 cup low fat greek yogurt
  • 1 cup low fat greek yogurt
  • 1 cup low fat greek yogurt
  • 0.5 inch ginger
  • 0.5 inch ginger
  • 0.5 inch ginger
  • 4 cloves garlic
  • 4 cloves garlic
  • 4 cloves garlic
  • 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 teaspoon paprika
  • 1 teaspoon paprika
  • 1 teaspoon paprika
  • 1.5 teaspoons ground cumin
  • 1.5 teaspoons ground cumin
  • 1.5 teaspoons ground cumin
  • 2 teaspoons kosher salt
  • 2 teaspoons kosher salt
  • 2 teaspoons kosher salt
  • 1 teaspoon fresh ground black pepper
  • 1 teaspoon fresh ground black pepper
  • 1 teaspoon fresh ground black pepper
  • 1 medium yellow onion
  • 1 medium yellow onion
  • 1 medium yellow onion
  • 0.5 cup chicken stock
  • 0.5 cup chicken stock
  • 0.5 cup chicken stock
  • 50 oz crushed tomatoes
  • 50 oz crushed tomatoes
  • 50 oz crushed tomatoes
  • 1 splash water
  • 1 splash water
  • 1 splash water
  • 1 cup half and half
  • 1 cup half and half
  • 1 cup half and half
  • 1 cup rice
  • 1 cup rice
  • 1 cup rice
  • 1 pound pasta
  • 1 pound pasta
  • 1 pound pasta
  • 1 head cauliflower
  • 1 head cauliflower
  • 1 head cauliflower
  • 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 skim milk
  • 0.5 cup skim milk
  • 0.5 cup skim milk
  • 2 tablespoons unsalted butter
  • 2 tablespoons unsalted butter
  • 2 tablespoons unsalted butter
  • 1 large zucchini
  • 1 large zucchini
  • 1 large zucchini
  • 2 salt
  • 2 salt
  • 2 salt
  • 2 pepper
  • 2 pepper
  • 2 pepper

Equipment

blendergrill pansaucepanrice cooker