Healthy Weeknight Meals
Directions
- 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.
- 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.
- 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.
- 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.
- 5Toast pita bread for about 15 seconds per side over an open flame.
- 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.
- 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.
- 8Add 2 pounds of 1.5-inch cubed boneless, skinless chicken breast to the mixture and toss to coat.
- 9Sear the chicken in a shallow pot or saute pan over medium-high heat until browned on both sides, about 3 minutes per side.
- 10Reduce heat to medium, add a medium yellow onion, season lightly with salt, and saute for 3 minutes until softened.
- 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.
- 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.
- 13Finally add 1 cup of half and half, simmer for 3 more minutes, season with salt to taste, and serve.
- 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.
- 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.
- 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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