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5 days of flavorful and good-for-you dinners: Indian chicken, burritos

by Carolyn Grifel / / Source: TODAY

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This month is devoted to healthy eating and cooking, and the meal plan is all about dishes that are good for you but still flavorful and satisfying—for everyone in the household. Add lots of fresh flavor but no calories with fresh herbs. There are several on the list, but unless you happen to grow your own, don’t buy all of them. Get 3 or 4 and in the words of Tim Gunn, “make it work!” (I love Tim Gunn). Finally, I’ve repeated last week’s idea of making one really great dressing—this time it’s the avocado one—and building a substantial salad meal around it, one with lots of yummy additions from nuts and dried fruit, to veggies, beans, and tofu. Don’t forget leftovers: it’s a great way to repurpose them. I’m suddenly craving a great big salad!



Indian Flavor-Pounded Chicken
Cauliflower Steaks with Lime Yogurt




Shopping list:

  • 1 pound sweet potatoes
  • 1 red pepper
  • 2 cups arugula
  • 1 bunch chives
  • 1 bunch parsley
  • 1 bunch thyme
  • 1 bunch of mint
  • 1 bunch oregano
  • 1 bunch dill
  • 1 English cucumber
  • 1 avocado (should be very ripe on the day you plan on using it)
  • 2-3 ripe tomatoes
  • 2 heads cauliflower
  • 1 head of garlic
  • 1 shallot
  • 2 lemons
  • 1 lime
  • 1 orange
  • 1 cup fresh or frozen corn
  • 3 cups canned chopped tomatoes
  • 15-ounce can black beans
  • 1 can of tuna in olive oil
  • 2.5 cups red quinoa
  • 2 cups forbidden black rice
  • 4 tablespoons pine nuts
  • 5 cups veggie stock
  • Whole wheat tortilla wraps
  • ½ cup sliced olives
  • ½ cup golden raisins
  • ½ cup sliced almonds
  • Tomato vinegar (or substitute red wine vinegar with a touch of balsamic)
  • 1 cup Greek yogurt
  • ½ cup goat cheese
  • Buttermilk
  • 4 (6- to 8-ounce) boneless, skinless chicken breasts
  • 6 5-ounce swordfish steaks

Pantry items

  • Olive oil
  • Ground cumin and cumin seeds
  • Cayenne pepper
  • Dried chili
  • Turmeric
  • Onion powder
  • Ground coriander
  • Bay leaf
  • Red wine vinegar /Champagne vinegar/cider vinegar
  • Dijon mustard
  • Honey
  • Mayonnaise

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