Healthy Weeknight Meals

30 mins
Serves 2
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Directions

  1. 1Make feta garlic sauce by combining feta, garlic, low fat greek yogurt, and a splash of water in a blender until smooth. Add 1 tablespoon of olive oil.
  2. 2Make feta garlic sauce by combining feta, garlic, low fat greek yogurt, and a splash of water in a blender until smooth. Add 1 tablespoon of olive oil.
  3. 3Make feta garlic sauce by combining feta, garlic, low fat greek yogurt, and a splash of water in a blender until smooth. Add 1 tablespoon of olive oil.
  4. 4Prepare the topping by thinly slicing half a seedless english cucumber, half a red onion, and chopping fresh oregano and parsley. Mix them in a bowl, add 1 jalapeno and salt to taste, and toss with 1 tablespoon of red wine vinegar.
  5. 5Prepare the topping by thinly slicing half a seedless english cucumber, half a red onion, and chopping fresh oregano and parsley. Mix them in a bowl, add 1 jalapeno and salt to taste, and toss with 1 tablespoon of red wine vinegar.
  6. 6Prepare the topping by thinly slicing half a seedless english cucumber, half a red onion, and chopping fresh oregano and parsley. Mix them in a bowl, add 1 jalapeno and salt to taste, and toss with 1 tablespoon of red wine vinegar.
  7. 7Make a basic rub for the steak by mixing together fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin. Generously season both sides of a 12 oz flank steak with the rub.
  8. 8Make a basic rub for the steak by mixing together fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin. Generously season both sides of a 12 oz flank steak with the rub.
  9. 9Make a basic rub for the steak by mixing together fresh ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin. Generously season both sides of a 12 oz flank steak with the rub.
  10. 10Heat a grill pan over medium-high heat, grease with cooking spray, and add the steak. Sear for 3 minutes per side to medium-rare doneness.
  11. 11Heat a grill pan over medium-high heat, grease with cooking spray, and add the steak. Sear for 3 minutes per side to medium-rare doneness.
  12. 12Heat a grill pan over medium-high heat, grease with cooking spray, and add the steak. Sear for 3 minutes per side to medium-rare doneness.
  13. 13Toast pita bread for about 15 seconds per side over an open flame.
  14. 14Toast pita bread for about 15 seconds per side over an open flame.
  15. 15Toast pita bread for about 15 seconds per side over an open flame.
  16. 16Assemble the steak gyro by placing half of the sliced steak on the hot pita, topping with feta garlic sauce and cucumber salad, and garnishing with fresh parsley.
  17. 17Assemble the steak gyro by placing half of the sliced steak on the hot pita, topping with feta garlic sauce and cucumber salad, and garnishing with fresh parsley.
  18. 18Assemble the steak gyro by placing half of the sliced steak on the hot pita, topping with feta garlic sauce and cucumber salad, and garnishing with fresh parsley.
  19. 19Make Tikka Masala by mixing together low-fat Greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a large bowl.
  20. 20Make Tikka Masala by mixing together low-fat Greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a large bowl.
  21. 21Make Tikka Masala by mixing together low-fat Greek yogurt, grated ginger, minced garlic, garam masala, turmeric powder, ground cumin, kosher salt, and ground black pepper in a large bowl.
  22. 22Add 2 pounds of 1.5-inch cubed boneless, skinless chicken breast to the mixture and toss to coat.
  23. 23Add 2 pounds of 1.5-inch cubed boneless, skinless chicken breast to the mixture and toss to coat.
  24. 24Add 2 pounds of 1.5-inch cubed boneless, skinless chicken breast to the mixture and toss to coat.
  25. 25Sear the chicken in a shallow pot or saute pan over medium-high heat until browned on both sides, about 3 minutes per side.
  26. 26Sear the chicken in a shallow pot or saute pan over medium-high heat until browned on both sides, about 3 minutes per side.
  27. 27Sear the chicken in a shallow pot or saute pan over medium-high heat until browned on both sides, about 3 minutes per side.
  28. 28Reduce heat to medium, add a medium yellow onion, season lightly with salt, and saute for 3 minutes until softened.
  29. 29Reduce heat to medium, add a medium yellow onion, season lightly with salt, and saute for 3 minutes until softened.
  30. 30Reduce heat to medium, add a medium yellow onion, season lightly with salt, and saute for 3 minutes until softened.
  31. 31Add ground coriander, ground cumin, and cayenne powder, stir, and saute for 30 seconds until fragrant. Add 0.5 cup chicken stock and a 50 oz can of crushed tomatoes, season lightly with salt, and bring to a boil.
  32. 32Add ground coriander, ground cumin, and cayenne powder, stir, and saute for 30 seconds until fragrant. Add 0.5 cup chicken stock and a 50 oz can of crushed tomatoes, season lightly with salt, and bring to a boil.
  33. 33Add ground coriander, ground cumin, and cayenne powder, stir, and saute for 30 seconds until fragrant. Add 0.5 cup chicken stock and a 50 oz can of crushed tomatoes, season lightly with salt, and bring to a boil.
  34. 34Add the contents to a blender, blend on high until smooth, and return to your pan with a splash of water. Reduce heat to low, add the seared chicken, and simmer for 10 minutes.
  35. 35Add the contents to a blender, blend on high until smooth, and return to your pan with a splash of water. Reduce heat to low, add the seared chicken, and simmer for 10 minutes.
  36. 36Add the contents to a blender, blend on high until smooth, and return to your pan with a splash of water. Reduce heat to low, add the seared chicken, and simmer for 10 minutes.
  37. 37Finally add 1 cup of half and half, simmer for 3 more minutes, season with salt to taste, and serve.
  38. 38Finally add 1 cup of half and half, simmer for 3 more minutes, season with salt to taste, and serve.
  39. 39Finally add 1 cup of half and half, simmer for 3 more minutes, season with salt to taste, and serve.
  40. 40Prepare Chicken Alfredo by boiling pasta and cauliflower florets separately for 9 minutes until tender. Blend cauliflower, garlic, parmesan reggiano, pecorino romano, skim milk, salt, and pepper in a blender until smooth.
  41. 41Prepare Chicken Alfredo by boiling pasta and cauliflower florets separately for 9 minutes until tender. Blend cauliflower, garlic, parmesan reggiano, pecorino romano, skim milk, salt, and pepper in a blender until smooth.
  42. 42Prepare Chicken Alfredo by boiling pasta and cauliflower florets separately for 9 minutes until tender. Blend cauliflower, garlic, parmesan reggiano, pecorino romano, skim milk, salt, and pepper in a blender until smooth.
  43. 43Add the cooked pasta to the cauliflower sauce and toss to coat. Sear sliced chicken breasts in a pan for 3 minutes per side and let rest until cooked through.
  44. 44Add the cooked pasta to the cauliflower sauce and toss to coat. Sear sliced chicken breasts in a pan for 3 minutes per side and let rest until cooked through.
  45. 45Add the cooked pasta to the cauliflower sauce and toss to coat. Sear sliced chicken breasts in a pan for 3 minutes per side and let rest until cooked through.
  46. 46Dice up one large zucchini, grease a skillet with cooking spray, heat over medium heat, and saute for about 5 minutes until browned. Plate the pasta, top with chicken, zucchini, and extra parmesan reggiano cheese.
  47. 47Dice up one large zucchini, grease a skillet with cooking spray, heat over medium heat, and saute for about 5 minutes until browned. Plate the pasta, top with chicken, zucchini, and extra parmesan reggiano cheese.
  48. 48Dice up one large zucchini, grease a skillet with cooking spray, heat over medium heat, and saute for about 5 minutes until browned. Plate the pasta, top with chicken, zucchini, and extra parmesan reggiano cheese.

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
  • 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 jalapeno
  • 1 jalapeno
  • 1 jalapeno
  • 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 flank steak
  • 12 oz flank steak
  • 12 oz flank steak
  • 1 cup low fat greek yogurt
  • 1 cup low fat greek yogurt
  • 1 cup low fat greek yogurt
  • 0.5 inch grated ginger
  • 0.5 inch grated ginger
  • 0.5 inch grated 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
  • 2 pounds boneless and skinless chicken breast
  • 2 pounds boneless and skinless chicken breast
  • 2 pounds boneless and skinless chicken breast
  • 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
  • 1 50oz can crushed tomatoes
  • 1 50oz can crushed tomatoes
  • 1 50oz can 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 serving pasta
  • 1 serving pasta
  • 1 serving pasta
  • 1 head cauliflower
  • 1 head cauliflower
  • 1 head cauliflower
  • 5 cloves garlic
  • 5 cloves garlic
  • 5 cloves garlic
  • 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 pinches salt
  • 2 pinches salt
  • 2 pinches salt
  • 2 pinches pepper
  • 2 pinches pepper
  • 2 pinches pepper
  • 2 tablespoons unsalted butter
  • 2 tablespoons unsalted butter
  • 2 tablespoons unsalted butter
  • 1 pound boneless skinless chicken breast
  • 1 pound boneless skinless chicken breast
  • 1 pound boneless skinless chicken breast
  • 1 zucchini
  • 1 zucchini
  • 1 zucchini
  • 2 sprays cooking spray
  • 2 sprays cooking spray
  • 2 sprays cooking spray
  • 2 pita bread
  • 2 pita bread
  • 2 pita bread

Equipment

blendergrill panknifewhiskrice cooker