Healthy Weeknight Meals

30m
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. 2Prepare 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.
  3. 3Make 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.
  4. 4Heat 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.
  5. 5Toast pita bread for about 15 seconds per side over an open flame.
  6. 6Assemble 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.
  7. 7Make 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.
  8. 8Add 2 pounds of 1.5-inch cubed boneless, skinless chicken breast to the mixture and toss to coat.
  9. 9Sear the chicken in a shallow pot or saute pan over medium-high heat until browned on both sides, about 3 minutes per side.
  10. 10Reduce heat to medium, add a medium yellow onion, season lightly with salt, and saute for 3 minutes until softened.
  11. 11Add 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.
  12. 12Add 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.
  13. 13Finally add 1 cup of half and half, simmer for 3 more minutes, season with salt to taste, and serve.
  14. 14Prepare 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.
  15. 15Add 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.
  16. 16Dice 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
  • 1 cup garlic
  • 0.5 cup low fat greek yogurt
  • 1 tablespoon extra virgin olive oil
  • 0.5 seedless english cucumber
  • 0.5 red onion
  • 1 teaspoon fresh oregano
  • 1 tablespoon fresh parsley
  • 1 jalapeno
  • 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 flank steak
  • 1 cup low fat greek yogurt
  • 0.5 inch grated 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
  • 2 pounds boneless and skinless chicken breast
  • 1 medium yellow onion
  • 0.5 cup chicken stock
  • 1 50oz can crushed tomatoes
  • 1 splash water
  • 1 cup half and half
  • 1 cup rice
  • 1 serving pasta
  • 1 head cauliflower
  • 5 cloves garlic
  • 0.25 cup parmesan reggiano
  • 0.25 cup pecorino romano
  • 0.5 cup skim milk
  • 2 pinches salt
  • 2 pinches pepper
  • 2 tablespoons unsalted butter
  • 1 pound boneless skinless chicken breast
  • 1 zucchini
  • 2 sprays cooking spray
  • 2 pita bread

Equipment

blendergrill panknifewhiskrice cooker

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