May You Be Well

Many of us have been isolating at home for the past six weeks and may be burning out when it comes to what to have for dinner. Whether you love to cook, or not, it's easy to fall into a food rut. This week I decided to make it easy for you to take a break from thinking about it and sharing what we will be having at the Rouse house - a week of simple weeknight dinners. Feel free to modify per your specific dietary needs and desires.

Extra credit if you turn each night into a dress-up theme (either by yourself or with your family). Each recipe should serve at least four.

Monday - Meatless Monday Veg-Out

Tuesday - Taco Tuesday (Cinco de Mayo) - Fish Tacos

Wednesday - Zoodles with Pesto

Thursday - Turkey Burgers 

Friday - Mediterranean Chicken

Monday

Pan Roasted Veggies with Rice and Tahini Sauce

Note: Get creative with the veggies and mix it up - Brussels sprouts, carrots, beets, zucchini, etc.

1 medium red onion, chopped

1 medium sweet potato, diced

2 medium red or Yukon gold potatoes, diced

2 cups chopped broccoli

2 cups chopped cauliflower

1 red pepper (preferably organic), cut into ½ inch slices

1 15-ounce can garbanzo beans (chickpeas), drained and rinsed

4 tablespoons olive oil

2 teaspoons garlic powder

1 teaspoon sea salt

½ teaspoon black pepper

1 tablespoon dried curry powder

Tahini Sauce

1/2 cup tahini (from raw or roasted sesame seeds)

1/4 teaspoon sea salt (plus more to taste)

1/4 teaspoon garlic powder

1/4 cup warm water

2 tablespoons lemon juice

1 cup cooked brown rice (or substitute quinoa)

Supplies: 1 large baking sheet (or two medium-size) lined with parchment for easier cleanup and to prevent sticking

First, prepare brown rice by rinsing well and cooking in 2 cups pure water or broth. Most brown rice takes about 25 to 40 minutes to cook. If you are preparing white basmati rice or quinoa the cooking only takes 15 minutes so you can do this after you put the vegetables in the oven.

Preheat the oven to 375 degrees F.

Place all the clean and prepped vegetables in a large bowl and stir to mix. Add the garbanzos. Mix in the olive oil, garlic powder salt, pepper, and curry powder and toss until everything is evenly coated.

Spread the vegetables evenly onto baking sheet.

Place into the oven and bake for 25 minutes, then rotate baking sheet, and roast another 10 minutes until veggies are tender and lightly browned on one side.

While the veggies are baking, prepare tahini sauce by combining all ingredients into a small high-speed blender and blend until smooth. You may need to add more warm water to thin it out. Feel free to adjust seasoning as desired.

When everything is ready, divide rice into four bowls, top with veggies and add a large dollop of tahini sauce on top.

Tuesday

Easy Fish Tacos

4 small wild cod filets – about 4 go 5 ounces each

1⁄2 teaspoon garlic powder

1⁄2 teaspoon cumin

1 teaspoon smoked paprika

1 teaspoon Mexican seasoning

salt and pepper

Cooking oil spray

1 tablespoon avocado oil or grapeseed oil

8-10 corn tortillas

Cabbage Slaw – optional (you can sub shredded lettuce)

2 cups shredded red & green cabbage

2 green onions sliced

1⁄4 cup plain (whole milk) Greek yogurt

handful chopped cilantro

2 tablespoons lime juice

salt and pepper

Taco options: Organic corn tortillas, organic flour tortillas or alternative tortilla – we love almond flour tortillas.

Other optional toppings: fresh avocado, guacamole, salsa, shredded cheese, pickled jalapeno peppers.

Rinse your fish filets and pat dry.

Mix together the spices together then sprinkle evenly onto both sides of the fish and season generously with salt and pepper.

Heat a large non-stick skillet to medium heat. Lightly coat with cooking oil spray and add oil to coat entire bottom.

Gently place the fish filet in the skillet and cook for about 3 to 5 minutes depending on the thickness of your fish. Flip and cook for another 2 to 3 minutes on the other side.

While the fish cooks make the slaw by mixing together the shredded cabbage, green onions, yogurt, cilantro and lime juice. Season with salt and pepper.

Warm tortillas on top of the stove or in a toaster oven.

To serve the tacos, flake the fish and add to the warm tortilla. Top with slaw, lettuce, and any additional toppings.

Wednesday - Zoodles with Pesto

One of my favorite fresh ideas is to make vegetable noodles either using a spiralizer or a julienner. You can use the noodles just like pasta – they are wonderful heated up and smothered in your favorite sauce. Or raw foodies love them as is and topped with a raw nut pesto and sliced tomatoes. 

All you need is about four fresh, organic zucchinis. Cut off the ends, spiralize and then you can warm them up with your favorite sauce, add some protein (chicken or shrimp or tofu), pine nuts and a little fresh mozzarella and you are good to go!

Thursday - Turkey Burgers with Shiitake and Swiss

I tend to use a combination of turkey breast and turkey thigh when we make burgers. They stick together a little better and we like the richness of flavor that comes from the thigh meat.

Serves 4

1 cup sliced fresh shiitake mushrooms, rinsed and dried

1 tablespoon olive oil

1 cup yellow onion, thinly sliced

1 pound ground turkey

1 medium egg

2 tablespoons oats

2 tablespoons ketchup

1/2 teaspoon garlic powder

1/2 teaspoon black pepper

1 teaspoon oregano

4 slices Swiss cheese (or forego the cheese altogether)

optional: 4 whole-grain hamburger buns, Dijon mustard 

Combine mushrooms and onions with olive oil in nonstick skillet or wok.  Stir-fry until onions begin to become translucent and mushrooms are tender and golden.

Combine turkey through oregano, mixing well and divide the mixture into 4 equal portions.  Grill over medium-high heat or pan sear on a nonstick skillet lightly coated with cooking oil until cooked. After flipping, top with one slice of Swiss cheese.

Serve burger on top of fresh greens (or your favorite whole grain bun) and top with onion and mushroom mixture. Spread Dijon mustard on the underside of one side of the bun if desired.

A large mixed green salad on the side helps you get your daily dose of greens.

Friday - Grilled Mediterranean Veggies and Chicken

Serves 4

2 red peppers

2 yellow bell pepper

1 medium-sized zucchini, sliced lengthwise

1/2 eggplant, sliced lengthwise

1 small red onion

2 large Portobello mushroom caps

2 tablespoons olive oil, divided

1/4 cup pitted black olives, chopped

1/2 cup marinated artichoke hearts, chopped

2 tablespoons crumbled goat cheese (chevre) or feta

1 tablespoon red wine vinegar

salt and pepper

2 cups cooked chicken (about 12 ounces)

Begin by thoroughly washing all the vegetables, removing seeds and stems from the peppers, and drying them so that there isn't a lot of water left on the surface.

Preheat grill to medium-high.

To prepare the vegetables slice the peppers into quarters and slice the zucchini length-wise into about 4 or 5 long slices, same with the eggplant. Cut the onion into quarters. Lightly coat the veggies with olive oil either tossing them or use a pastry brush to lightly coat them. Lightly season with salt and pepper. Place carefully on grill and use long tongs to turn so that the veggies are lightly browned on each side. 

After grilling all of the vegetables, wait for them to cool. Chop them into small, bite-sized pieces, adding them all to a large mixing bowl. After all the veggies are cooled and chopped, add the goat (or feta) cheese, olives, and artichoke hearts and toss until well combined. Drizzle about a tablespoon of olive oil and red wine vinegar (or balsamic) over the salad and toss it together. Add chicken.

Taste the salad before deciding whether or not to add more salt. It usually doesn't need it because the cheese adds quite a bit of flavor, as do the olives.

Serving size is about 1 1/2 cups.

 

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