Healthy Weeknight Meals

30m
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 cucumber salad with thinly sliced cucumber, red onion (rinsed to reduce spiciness), oregano, parsley, jalapeño, salt, and red wine vinegar.
  3. 3Make a steak rub with fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin.
  4. 4Sear flank steak seasoned with the steak rub for 3 minutes on each side.
  5. 5Slice the steak and place half on each pita bread.
  6. 6Add feta garlic sauce and cucumber salad on the pita with steak.
  7. 7Combine low fat greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a bowl.
  8. 8Add 2 pounds of cubed chicken breast and mix until nicely coated.
  9. 9Sear the chicken until browned on at least one side.
  10. 10Reduce heat to medium, add sliced onion, salt, minced garlic, grated ginger and sauté until softened.
  11. 11Add ground coriander, ground cumin, and cayenne powder to the onions.
  12. 12Sauté until fragrant and then add chicken stock and crushed tomatoes.
  13. 13Bring to a boil and transfer to a blender until smooth.
  14. 14Return to pan and simmer with half and half for 10 minutes or until chicken is cooked through and the mixture is reduced.
  15. 15Season to taste with salt and serve with rice.
  16. 16Boil 2 pots of water and add pasta and cauliflower to cook separately.
  17. 17Blend cauliflower with garlic, parmesan reggiano, pecorino romano, skim milk, unsalted butter, salt, and pepper until smooth.
  18. 18Drain the pasta and add the cauliflower sauce.
  19. 19Toss until coated. Top with sliced chicken and zucchini.
  20. 20Dice zucchini and cook in a skillet until browned.

Ingredients

  • 4 oz feta
  • 1 cup garlic
  • 0.5 cup low fat greek yogurt
  • 1 tablespoon extra virgin olive oil
  • 1 splash water
  • 2 salt
  • 0.5 seedless english cucumber
  • 0.5 red onion
  • 1 teaspoon fresh oregano
  • 1 tablespoon fresh parsley
  • 1 jalapeño
  • 1 tablespoon red wine vinegar
  • 2 teaspoons fresh ground black pepper
  • 1 teaspoon smoked paprika
  • 1 tablespoon kosher salt
  • 0.5 teaspoon coriander powder
  • 0.5 teaspoon ground cumin
  • 12 oz flant steak
  • 2 pounds boneless and skinless chicken breast
  • 1 cup low fat greek yogurt
  • 0.5 inch ginger
  • 4 cloves garlic
  • 2 teaspoons garam masala
  • 1 teaspoon turmeric powder
  • 1 teaspoon paprika
  • 1.5 teaspoons ground cumin
  • 2 teaspoons kosher salt
  • 1 teaspoon fresh ground black pepper
  • 1 medium yellow onion
  • 0.5 cup chicken stock
  • 50 oz crushed tomatoes
  • 1 splash water
  • 1 cup half and half
  • 1 cup rice
  • 1 pound pasta
  • 1 head cauliflower
  • 0.25 cup parmesan reggiano
  • 0.25 cup pecorino romano
  • 0.5 cup skim milk
  • 2 tablespoons unsalted butter
  • 1 large zucchini
  • 2 salt
  • 2 pepper

Equipment

blendergrill pansaucepanrice cooker

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