What's Cooking This Week?

Spice it up for flavor without the fat.
Spice it up for flavor without the fat.
Photo by srqpix

Last week at my house, we dined on luscious Shrimp Bisque and some Squash, Manchego & Balsamic Onion Grilled Cheeses. Damn those were good. Not to pat myself on the back, but I have to pat myself on the back. Just kidding...but not really.

This week, I wanted to lighten it up in preparation for the shit ton of stuffing that I plan on eating next week on Thanksgiving. Here's what I'm making:

  • Broiled Tilapia w/ Spanish Style Chickpeas
  • Stuffed Zucchini Boats
  • Spice Rubbed Chicken w/ Tzatziki & Couscous
  • Southwest Veggie Soft Tacos w/ Chipotle Yogurt Sauce
  • Chicken & Hummus Wraps w/ Carrot & Raisin Salad

    Pantry Olive oil Cooking spray Parmesan cheese Chicken stock Low-fat or fat free Greek yogurt Cumin Cayenne Pepper Chili Powder Paprika Coriander Ginger Hot sauce Honey

    Grocery List - based on servings for 2 w/ leftovers 2 tilapia filets 1 lb boneless skinless chicken tenders 2 medium yellow onions 1 red onion 2 lemons 1 lime 1-2 heads garlic 3 tomatoes 2 large zucchinis 2 carrots 1 red bell pepper 1 yellow pepper 8 oz mushrooms 1 bunch fresh spinach 1 cucumber 1 small bunch fresh dill 3/4 cup golden raisins 1 can black beans 1 small can chipotle in adobo 1 box couscous 1 package whole wheat tortillas

    Day 1 - Broiled Tilapia w/ Spanish Style Chickpeas

    Preheat the broiler and coat a baking dish with cooking spray.

    Drizzle tilapia filets with olive oil and season with salt, pepper, and paprika. Arrange filets in baking dish and placed sliced lemon over each. Sprinkle with chopped fresh parsley and broil until cooked through, about 6-8 minutes.

    Meanwhile, remove chickpeas from can, rinse, and drain. *Reserve ½ can chickpeas for use in Day 3.

    Heat pan over medium heat and coat lightly with olive oil. Saute ½ yellow onion chopped until softened, about 3-4 minutes. Add 2 cloves minced garlic and cook for another minute before adding ½ the bunch of torn spinach, cooking until wilted. Add ½ can of chickpeas, 2 chopped tomatoes, a pinch of sugar, a pinch of cayenne, 1 tsp paprika, salt and pepper. Stir in ½ cup chicken stock. Cook until sauce is thickened, about 10-15 minutes.

    Serve aside broiled tilapia and slices of fresh lemon.

    Day 2 - Stuffed Zucchini Boats *Makes leftover couscous for side dish

    Parboil zucchinis until just soft, about 10 minutes and set aside to cool.

    Preheat oven to 400 degrees and spray baking dish with cooking spray.

    Cut cooled zucchinis in half lengthwise and scoop out seeds and flesh, reserving flesh and creating 4 zucchini boats. Add to baking dish.

    Chop ½ yellow onion, ½ yellow pepper, ½ red pepper, and ½ package mushrooms. *Slice remaining halves and reserve for use in day 4.

    Heat skillet over medium heat and coat lightly with olive oil. Add chopped vegetables, 2-3 cloves minced garlic, reserved zucchini and chopped parsley. Season with salt and pepper and cook until softened, about 5-10 minutes. Off the heat, add a squeeze or two of fresh lemon juice.

    Meanwhile, cook couscous according to package instructions, adding ½ cup golden raisins and a bit of extra cooking liquid. *Reserve half the couscous for use in day 3.

    Mix remaining couscous with vegetable mixture and stuff into zucchini boats. Top with grated parmesan and bake 15-20 minutes until top of browned and crispy.

    Serve with wedges of fresh lemon.

    Day 3 - Spice Rubbed Chicken w/ Tzatziki & Couscous *Makes chicken for use in Chicken & Hummus Wraps. *Uses leftover couscous.

    Combine 1 tsp cumin, 1 tsp coriander, ½ tsp ginger and ½ cayenne pepper. Mix in desired amount of salt and pepper. Rub spice mixture over chicken tenders.

    Heat a skillet over medium heat and coat with cooking spray. Add tenders and saute until cooked through, about 3-4 minutes per side. *Reserve half the cooked tenders for use in day 5.

    Meanwhile, reheat the couscous and make the tzatziki sauce by combining ½ cup yogurt, ¼ cup of shredded cucumber, 1 tsp minced garlic, 1 tbsp fresh lemon juice, and ½ tbsp finely chopped fresh dill. Season with salt and pepper to taste.

    Serve chicken over prepared couscous w/ a dollop of tzatziki.

    Day 4 - Southwest Veggie Soft Tacos w/ Chipotle Yogurt Sauce

    Heat skillet over medium heat and coat lightly with olive oil. Add reserved sliced red pepper, yellow pepper, onion, and mushrooms and cook until softened, about 10 minutes. Add 2-3 cloves minced garlic and cook for another minute. Season with 1 tsp chili powder, ½ tsp cumin, salt, and pepper. Add ½ cup black beans, rinsed and drained and chopped fresh parsley. Cook until heated through.

    Prepare chipotle-yogurt sauce by blending ½ cup Greek yogurt with ½ small can of chipotle in adobo (for a spicy sauce).

    Serve in warmed flour tortillas w/ chopped tomatoes, sliced red onion, hot sauce, and fresh lime. Top with chipotle yogurt sauce.

    Day 5 - Chicken & Hummus Wraps w/ Carrot & Raisin Salad *Uses leftover Spice-Rubbed Chicken.

    Prepare hummus by blending reserved chickpeas, a splash of olive oil, a few squeezes of fresh lemon juice, minced garlic, cumin, paprika, salt, and ground black pepper. Add water to thin it to desired consistency.

    Prepare carrot and raisin salad by mixing shredded carrots and raisins with yogurt, honey, cinnamon, and a splash of fresh lemon juice. Reserve some shredded carrot for wraps.

    Warm tortillas to soften and spread with hummus. Add in sliced leftover chicken, shredded carrot and slices of cucumber. Roll into a wrap and slice in half. Serve with carrot and raisin salad.

    Enjoy!



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