Last week, I made a garlicky, spicy Spinach Burger with Baked Sweet Potato Fries and Whole Wheat Spaghetti and Meatballs. With meals like those, it's hard to remember you're actually eating food that's good for you. Onward this week with some more healthy delights.
Here's what I'm making:
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Pantry Items Olive oil (regular and extra virgin) Cooking spray Red wine vinegar Balsamic vinegar Parmesan cheese Plain low-fat or fat-free Greek Yogurt Low sodium chicken stock Soy sauce Low-fat milk Margarine Flour Panko bread crumbs Salt Pepper Garlic powder Paprika Crushed red pepper Dried basil Dried oregano Dried thyme
Grocery List based on servings for 2 w/ leftovers 2 (4 oz) boneless center-cut loin pork chops 1 lb boneless skinless chicken breasts 2 Portobello mushroom caps 2 vine-ripened tomatoes 2 plum tomatoes 2-3 lemons 1-2 heads garlic ¼ cup sun-dried tomatoes packed w/o oil 1 seedless cucumber 1 medium red onion 1 red bell pepper 1 large leek 8 oz fresh Brussels sprouts 1 large carrot 1 bunch fresh dill 1 bunch flat leaf-parsley 1 bunch fresh spinach 1 bunch fresh arugula 4 oz soft goat cheese 2 oz gruyère ¼ cup uncooked bulgur 2 whole-wheat rolls
Day 1 - Greek Style Pork Chops w/ Tomato & Cucumber Salad *Makes leftover Tomato Cucumber Salad for use as side dish
Toss pork with ½ tbsp red wine vinegar, oregano, 1 tsp olive oil, 1-2 cloves minced garlic, salt and pepper. Let marinate for 20 minutes.
Heat a grill pan over medium-high heat and coat with cooking spray. Grill pork until cooked through, about 3-4 minutes per side.
Meanwhile, cut 2 vine-ripened tomatoes and ¾ of a large cucumber into large chunks. Thinly slice ½ a red onion and toss all with olive oil, red wine vinegar, salt, and pepper. *Reserve some for side in day 3.
In a small bowl, mix ¼ cup Greek yogurt with chopped dill, a squeeze of fresh lemon juice, salt and pepper.
Top pork chops with a dollop of the Greek yogurt mixture and serve with tomato and cucumber salad.
Day 2 - Goat Cheese & Sundried Tomato Stuffed Chicken Breast w/ Sautéed Spinach
Preheat oven to 400 degrees.
Rehydrate sundried tomatoes in a bowl filled with boiling water. Let stand for 10 minutes. Drain and finely chop.
Meanwhile, pound 2 chicken breasts between two pieces of plastic wrap to ¼ inch thickness.
Place 1 oz goat cheese, sundried tomatoes, dried basil and chopped fresh parsley in each breast. Season with salt and pepper. Roll the chicken breasts, folding the ends in to help keep the stuffing from coming. Secure with toothpicks.
Heat a large-oven proof skillet over medium-high heat and coat lightly with olive oil. Sear chicken on all sides until golden brown. Add a splash of chicken stock then transfer pan to oven to finish cooking.
Heat a skillet over medium heat and coat lightly with olive oil. Add fresh spinach leaves, chopped fresh garlic, paprika, garlic powder, a splash of soy sauce, and crushed red pepper. Cook until wilted.
Slice and serve chicken w/ a squeeze of fresh lemon juice and a side of sautéed spinach.
Day 3 - Leak & Brussels Sprout Gratin recipe adapted from Cooking Light
Preheat oven to 400 degrees and spray a baking dish with cooking spray.
Remove roots, outer leaves, and tops from leeks, leaving about 6 inches. Cut in half lengthwise then cut into 1-inch-thick slices. Rinse under cold water and drain.
Wash Brussels sprouts thoroughly under cold running water, and remove discolored leaves. Cut off stem ends, and cut large sprouts in half.
Heat a large non-stick skillet over medium eat and coat lightly with olive oil. Add leeks and 2-3 cloves minced garlic; sauté 5 minutes. Add sprouts, sliced carrot, and 1 tbsp water; cover and cook 15 minutes. Add vegetable mixture to baking dish.
Meanwhile, melt ½ tbsp of margarine in a small saucepan over medium-low heat; stir in 1 ½ tbsp flour. Gradually add in 1 cup milk, stirring with a wire whisk until well blended. Increase heat to medium; cook 6 minutes or until thickened, stirring constantly. Remove from heat and season with salt and pepper. Pour sauce over vegetable mixture. Sprinkle with shredded gruyere.
Combine panko crumbs, a bit of parmesan cheese and chopped fresh parsley. Sprinkle over vegetable mixture. Cover and bake for 15-20 minutes. Uncover and bake an additional 20 minutes or until thoroughly heated.
Serve hot with leftover tomato & cucumber salad.
Day 4 Lemon Chicken & Tabbouleh Salad
Whisk together ¼ cup fresh lemon juice, 2 tbsp olive oil, salt, crushed red pepper, and ¼ tsp dried thyme. Place chicken breasts in bowl and cover with marinade for 15 minutes.
Meanwhile, combine ¼ cup bulgur and ¼ cup boiling water in a large bowl. Cover and let stand until bulgur is tender, about 15 minutes. Drain and add back to bowl. Mix in chopped plum tomatoes, ¼ cup chopped red onion, ½ chopped red bell pepper, ¼ cup chopped flat leaf parsley, leftover chopped cucumber, 1 tbsp fresh lemon juice and ½ tbsp extra virgin olive oil. Toss and season with salt and pepper to taste.
Heat grill pan over medium-high heat and cook chicken breasts until browned and cooked through, about 8-10 minutes per side
Serve lemon chicken breasts with tabbouleh salad.
Day 5 Grilled Portobello, Red Pepper & Goat Cheese Sandwiches
Toss leftover red bell pepper and Portobello mushroom caps with balsamic vinegar, olive oil, 1-2 cloves minced garlic, flat leaf parsley, salt and pepper.
Heat a grill pan over medium-high heat and coat with cooking spray.
Remove vegetables from marinade and grill to cook through, about 4-5 minutes per side. Slice red pepper.
Spread both sides of roll with goat cheese and place in mushroom cap, sliced red bell pepper, and a handful of arugula. Spray grill pan with cooking spray and grill sandwiches until crisped and lightly browned on both sides, pressing down while cooking to flatten sandwich.
Slice and serve w/ arugula tossed with lemon juice, extra virgin olive oil, salt and pepper.