With last week's menu, I was lower-carb and lovin' it. Since I have a busy week ahead, my main goal this time around is quick and easy (but still healthy!) meals.
Here's what I'm cooking:
Pantry Items Olive oil (regular and extra virgin) Cooking spray Red wine vinegar Apple cider vinegar Honey Low-fat/non-fat Greek yogurt Capers Mayonnaise Sugar Soy sauce Oyster sauce Fish sauce Hot sauce Salt Pepper Garlic powder Crushed red pepper Oregano
Grocery List based on servings for 2 w/ leftovers 4 boneless skinless chicken breasts 1 can albacore tuna 3 large zucchini 1 medium red onion 1 shallot 1 head garlic 2 plum tomatoes 1 large beefsteak tomato 1 cucumber 1 head iceberg lettuce 1 8 oz package shredded cabbage 1 small bag fresh baby spinach leaves 1 bunch fresh basil 1 small bunch scallions 1 bulb fresh ginger 1 red chili 1 carrot 1 lime 1 lemon Small bunch fresh bean sprouts ½ cup kalamata olives 1½ oz soft reduced fat goat cheese 3 oz feta 1 14 oz can crushed tomatoes Whole-grain/ whole-wheat soft pita or lavash 1 package whole-wheat linguini
Day 1 - Spicy Chicken Pita w/ Sweet & Tangy Slaw *Makes leftover Grilled Chicken for use in Thai Chicken Lettuce Wraps
Heat a large grill-pan over medium-high heat. Sprinkle 4 chicken breasts lightly with salt, pepper, and garlic powder. Toss 2 breasts in hot sauce to coat and grill all 4 pieces of chicken until cooked through and browned, about 5-7 minutes per side. *Reserve the plain cooked chicken for use in day 2.
Meanwhile, in a large bowl, whisk together 2 tbsp Greek yogurt, 3/4 tbsp mayonnaise, 3/4 tbsp apple cider vinegar, 1 tsp honey, and a pinch of salt and pepper. Add in half the bag of slaw and toss to coat.
Warm pitas and stuff with sliced spicy chicken and sweet & tangy slaw.
Day 2 - Thai-Style Chicken Lettuce Wraps *Use leftover Grilled Chicken.
Heat a large non-stick wok or skillet over high heat and add 1 tbsp cooking oil. Add 1 inch bulb shredded ginger, 3 cloves minced garlic, and chopped shallot, cooking until fragrant, about 1 minute.
Chop leftover chicken breasts into small pieces and add to wok. Add water if wok becomes too dry. Mix in shredded carrot, ½ cup shredded cabbage, 2 chopped scallions, half or whole minced chili, 2 squeezes fresh lime, 1-2 tbsp soy sauce, 1½ tbsp fish sauce, 1 tbsp oyster sauce, and a pinch of sugar. Toss to coat and cook until mixture is warmed through.
Wash and separate lettuce leaves to form cups.
Serve lettuce wraps w/ Thai chicken mixture, fresh bean sprouts, chopped fresh basil, and chopped peanuts.
Day 3 - Linguini w/ Tuna Puttanesca recipe adapted from Food Network Magazine
Bring a large pot of water to a boil, salt, and cook pasta to al dente according to instructions.
Meanwhile, heat a large skillet over medium heat and coat with 1 tbsp olive oil. Add 2-3 cloves minced garlic and ¼ tsp crushed red pepper flakes, cooking until fragrant, about 1 minute. Add in 1 tbsp capers (drained), ¼ cup chopped kalamata olives, and crushed tomatoes, cooking for 5-10 minutes to allow flavors to combine. Add in drained tuna, crushing with a fork to mix in. Season with salt and pepper.
Drain pasta, reserving ¼ cup starchy cooking liquid and adding it to the sauce. Add pasta to the sauce and toss to coat.
Serve topped with freshly ground black pepper and basil chiffonade.
Day 4 - Mediterranean Pita Pizza *Makes leftover Tomato & Cucumber Salad
Heat oven to 450 degrees.
Coat a baking sheet with cooking spray and cook 2 pitas for 1 minute. Flip pitas, drizzle lightly with olive oil and set aside.
Meanwhile, heat a grill pan over medium high-heat. Thinly slice 1 zucchini and toss with olive oil, red wine vinegar, salt and pepper. Grill the zucchini, flipping to brown on both sides, about 5-7 minutes.
Top pitas with grilled zucchini, chopped kalamata olives, crumbled feta, chopped plum tomatoes, and sliced red onion. Sprinkle with oregano and crushed red pepper.
Bake until crisped and browned, about 5-7 minutes.
Meanwhile, toss wedged beefsteak tomato with chunks of cucumber, thinly sliced red onion, red wine vinegar, extra virgin olive oil, salt and pepper. *Reserve half for side in day 5.
Slice pita pizzas and serve with tomato & cucumber salad.
Day 5 - Grilled Stuffed Zucchini Rolls recipe adapted from Ellie Krieger *Serve leftover Tomato & Cucumber Salad as a side.
Slice 2 zucchinis lengthwise, discarding the outermost slices and brushing the rest with the oil on both sides. Season with salt and pepper.
Place on a preheated grill or grill pan for about 4 minutes on each side, or until tender. In a small bowl combine the goat cheese, chopped scallions, and a squeeze of fresh lemon juice, mashing with a fork.
Put 1/2 teaspoon of the cheese mixture about 1/2-inch from the end of a zucchini slice. Top with a few spinach leaves and 1 small, or half of a large basil leaf. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices.
Serve w/ leftover tomato & cucumber salad.
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