Category Archives: Main Course

Categories Cook Well Archive, Main Course, Mastermind Archive, Spring Archive

Chicken Fajita Sheet Tray

Chicken Fajita Sheet Tray

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Chicken Fajita Sheet Tray

Ingredients

For the Seasonings
  • 2 tsp chili powder
  • 2 tsp smoked paprika
  • ½ tsp cumin
  • 1 tsp garlic powder
  • Salt and Pepper
For Serving
  • Tortilla of choice
  • Greek yogurt
  • Avocado or guacamole
  • Diced tomatoes
For the Fajita Filling
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 green bell pepper
  • 1.5 lbs boneless skinless chicken tenders (can sub. with chickpeas for vegetarian)
  • 1 onion
  • 2 cloves of garlic
  • 2 tbsp olive oil
  • 2 tbsp lime juice

Instructions

Preheat the oven to 400 degrees F and line a sheet tray with parchment paper. Mix together the spice mix in a bowl and set aside. 

Meanwhile, prepare the veggies. Cut the sides of the bell peppers off from the seed core then thinly slice. Peel and thinly slice one onion, similar size to the bell peppers. Place both veggies onto the sheet tray. Top with the chicken strips and season the whole tray with oil and the spice mix. Toss until evenly coated. 

Bake for 20-25 minutes until the chicken is all the way cooked through and the vegetables are tender. Remove from the oven and toss with 2 cloves of chopped garlic, then return to the oven for 2 minutes. Squeeze the juice of 1 lime over the tray. 

To serve: 

Warm tortilla of choice in the microwave or in the oven. Layer each tortilla with the fajita mix and toppings of choice. Option to serve as a grain or salad bowl instead of a wrap. Enjoy!

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    Categories Main Course, Mastermind Archive, Spring Archive

    Homemade Falafel and Caesar Salad

    Homemade Falafel and Caesar Salad

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    Homemade Falafel and Caesar Salad

    Servings

    4

    Ingredients

    For the Falafel
    • 1 cup dried chickpeas, soaked for 10 hours or overnight and drained
    • 1 small onion, coarsely chopped
    • 4 cloves garlic, minced
    • ½ cup lightly packed flat-leaf parsley leaves with stems, roughly chopped
    • 1 ½ tablespoons lemon juice (half a lemon)
    • 2 tablespoons almond flour (can use regular flour)
    • 2 teaspoons cumin
    • ½ tsp coriander
    • ¼ teaspoon baking soda
    • 1 teaspoon kosher salt
    • Black pepper
    • ¼ cup canola oil for frying
    For the Salad
    • 2 Heads of Romaine Lettuce, chopped, washed, and dried
    • ½ cup shredded parmesan
    For the Dressing
    • ¼ cup plain Greek yogurt
    • ¼ cup mayonnaise
    • 3-4 tbsp olive oil
    • ½ cup grated parmesan cheese
    • 2-3 cloves of garlic
    • 1-2 tsp Worcestershire sauce
    • 1 tsp dijon mustard
    • Juice of 1 lemon
    • Salt and pepper to taste

    Instructions

    In a food processor or blender, combine all the ingredients for the dressing. Mix until smooth, add a good pinch or two of salt and pepper then taste to adjust for seasoning. 

    To assemble: add the washed and cut romaine to a salad bowl and toss with dressing and extra parmesan until evenly coated. Enjoy!

    Grocery Shopping List

    Pantry Items
    • 1 cup dried chickpeas, soaked for 10 hours or overnight and drained
    • Dijon mustard
    • Worcestershire sauce
    • Olive oil
    • Canola oil
    • Baking soda
    • Coriander
    • Cumin
    • Flour or almond flour
    • Salt and pepper
    Dairy
    • ¼ cup plain Greek yogurt
    • ¼ cup mayonnaise
    • 1 cup grated parmesan cheese
    Produce
    • 2 Heads of Romaine Lettuce, chopped, washed, and dried
    • 6 cloves of garlic
    • 2 lemons
    • Fresh parsley
    • 1 small onion

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      Categories Main Course, Mastermind Archive, Spring Archive

      Gyro Style Seared Fish Tzatziki Wraps

      Gyro Style Seared Fish Tzatziki Wraps

      Image: The Mediterranean Dish
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      Gyro Style Seared Fish Tzatziki Wraps

      Servings

      4

      Ingredients

      For the Pita Bread
      • 1 pita bread per serving to wrap the fish (*for this, you can use store-bought Naan (yum), pita bread, gluten-free wraps, etc. OR You can make homemade Pita Breadtry this recipe
      For the Fish
      • 1 lb. white fish such as cod or tilapia *if vegetarian substitute with 1 eggplant or zucchinis
      • 2 tbsp olive oil
      • 1 ½ tbsp smoked paprika
      • 1 tsp oregano
      • 1 tsp garlic powder
      • ½ tsp cumin
      • Salt and pepper
      For the Lemon Basil Vinaigrette
      • ⅓ cup Greek extra virgin olive oil
      • Juice of 1 lemon
      • 1 to 2 garlic cloves, minced
      • ½ tsp dried Oregano
      • 8 to 10 basil leaves, thinly chopped
      • Salt and pepper
      For the Tzatziki
      • ½ cup plain Greek yogurt, full fat
      • ½ cup cucumber, grated or finely diced
      • 1 garlic clove, peeled, minced
      • 1 tbsp fresh dill, finely chopped
      • 1 tbsp fresh parsley, finely chopped
      • Juice of ½ a lemon
      • 1 tablespoon olive oil
      • Salt and pepper
      For the Tomato Cucumber Salad
      • 1 cucumber, quartered
      • 1 pint of cherry tomatoes, halved
      • 1 can of artichoke hearts, drained and quartered
      • Optional feta
      • Optional olives
      • Lemon basil vinaigrette

      Instructions

      To prepare the fish:

      Add all the fish spices to a small bowl and mix until evenly incorporated. Spread evenly on both sides of the fish. Season with salt and pepper and set aside.  

      Prepare the ingredients for the tzatziki. Grate or finely dice enough cucumber to yield ½ cup. Using a towel, press any moisture out of the grated cucumber (doesn’t have to be perfect). Add all the ingredients into a bowl and mix with a spoon. Taste for seasoning and adjust salt/pepper accordingly. 

      For the dressing: 

      Add all of the dressing ingredients into a bowl. Whisk to combine and taste for seasoning. 

      Meanwhile, dice the tomatoes and cucumber and add to a large salad bowl along with the quartered artichoke hearts. Option to add pitted olives and feta. Dress the salad with enough dressing to evenly coat. 

      To cook the fish, heat 2 tbsps of olive oil in a large non-stick skillet over medium-high heat. Once the pan is hot, add the fish. Cook for 3-6 minutes a side, depending on the thickness (the underside will look golden brown and crisp when ready to flip). Carefully flip the fish (it will be very delicate so it’s okay if it flakes and falls apart a little). You will know the fish is done when it is opaque all the way through. Squeeze a slice of fresh lemon over the hot fish.

      To serve:

      Warm the pita in a skillet brushed with olive oil for 30 seconds-1 minute. On the warm pita, layer the base with a spoonful of the tzatziki, followed by a spoonful of the tomato salad. Carefully place a piece of hot fish on top. Garnish with more vinaigrette, tzatziki, or lemon and enjoy!

      Shopping List

      Produce
      • 1 large or 2 small cucumber
      • 3 garlic cloves
      • Fresh dill
      • Fresh basil
      • 2 lemons
      • 1 pint of cherry tomatoes, halved
      Fish
      • 1 lb. white fish such as cod, tilapia, or haddock *Can also use chicken. If vegetarian substitute with 1 eggplant or zucchinis
      Bread
      • 1 pita bread (per each serving) to wrap the fish (*for this, you can use store-bought Naan (yum), pita bread, gluten-free wraps, etc. OR You can make homemade pita bread:try this recipe
      Canned
      • 1 can of artichoke hearts, drained and quartered
      • Pitted olives (optional)
      Dairy
      • ½ cup plain Greek yogurt, full fat
      • Feta (optional)
      Pantry Staples
      • Smoked paprika
      • Dried oregano
      • Garlic powder
      • Cumin
      • Olive oil
      • Salt & pepper

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        Categories Main Course, Spring Archive

        Pecan Crusted Salmon with Cauliflower Steaks & Peanut Sauce

        Pecan Crusted Salmon with Cauliflower Steaks & Peanut Sauce

        Image: The Almond Eater
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        Pecan Crusted Salmon with Cauliflower Steaks & Peanut Sauce

        Servings

        3-4

        Ingredients

        For the Cauliflower
        • 1 head of cauliflower
        • 1 tsp curry powder
        • 1 tsp smoked paprika
        • 2 tbsp olive oil
        • Salt and pepper
        For the Fish
        • 1lb salmon
        • 1 tbsp olive oil
        • Salt and pepper to taste
        For the Crust
        • ½ cup pecans
        • ¼ cup fresh parsley or basil
        • 1 clove garlic
        • 1 tbsp olive oil
        • Salt and pepper
        For the Sauce
        • ¼ cup peanut butter
        • 2 tbsp tahini
        • ¼ cup fresh basil or parsley
        • 1 clove garlic
        • Juice 1 lime
        • 1 tbsp maple syrup
        • ½ tsp cumin
        • Water as needed to thin
        • 1 tbsp olive oil
        • Salt & pepper

        Instructions

        Preheat the oven to 425 degrees.  Cut the cauliflower steaks into 3/4-1 inch think “steaks” and place on a sheet tray lined with parchment paper. Season each side liberally with olive oil and spices. Place on the bottom rack and bake for 20-25 minutes unti lthe under side is golden brown. Flip the steaks carefully and bake for another 10-15 minutes until tender.

        Meanwhile, combine all the fish crust topping ingredients into a food processor. Pulse until the mixture resembles coarse sand. Add enough olive oil so that the mixture becomes a coarse crumb and sticks together when you press it with your fingers.  

        Line the fish (or protein of choice) on a sheet tray lined with foil. Brush the salmon with a drizzle of olive oil, salt, and pepper. Press the pecan herb mix evenly onto the top of the fish. Bake until light pink all the way through (about 12-15 minutes depending on the thickness). 

        While the fish is baking, make the sauce by combining all the ingredients into the food processor. If the mixture is too thick, add water 1 tbsp at a time until it is a smooth and pourable sauce. Taste for seasoning.

        To serve:

        Plate a cauliflower steak tops with a piece of fish and a few drizzles of the sauce-enjoy!

        Shopping List

        Produce
        • Garlic
        • 1 Lime
        • 1 head of cauliflower
        • Fresh basil
        Fish
        • 1 lb salmon (if you're cooking for 1 just get ½ lb)
        Pantry
        • Pecans
        • Peanut butter
        • Tahini
        • Maple syrup
        • Ground cumin
        • Smoked paprika
        • Curry powder
        Pantry Staples
        • Olive oil
        • Salt & pepper

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          Categories Main Course, Mastermind Archive, Spring Archive

          Peanut Chickpea Curry

          Peanut Chickpea Curry

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          Peanut Chickpea Curry

          Servings

          4

          Ingredients

          • 1 onion, peeled and diced
          • 2 garlic cloves, minced
          • 2 tsp fresh ginger, minced
          • 2 red chillis
          • 1 green bell pepper
          • 2 tsp curry powder
          • 1 potato (sweet or regular), peeled and diced into small cubes
          • 14 oz can chickpeas, drained
          • 1 cup of vegetable broth
          • 1 cup of coconut milk (full fat)
          • 1 cup kale or spinach
          • ¼ cup peanut butter
          • Salt and pepper to taste
          Optional to Serve
          • Lime wedges
          • Coconut yogurt
          • Brown rice

          Instructions

          In a large saucepan, heat oil over medium high heat. Add the diced onion and cook for 5-10 minutes until softened and beginning to lightly brown. Add the minced ginger, garlic, and chillis to the pan and cook for another 3 minutes. Next, trim the green pepper sides away from the seeds and cut into 1 inch dice. Add the diced green pepper and curry powder to the pan. 

          Peel and dice the potato into small cubes and add to the pan along with the broth, coconut milk, and the chickpeas that have been drained and rinsed.. 

          Bring the mixture to a boil then reduce to a simmer until the potato is fork tender and cooked through (about 15-20 minutes).

          Meanwhile, remove stems from the kale and finely chop. Once the potato has cooked through add the chopped kale and peanut butter. Cook for about 4-5 minutes until the kale has softened. 

          Season with salt and pepper. If the mixture gets too thick you can thin it out with more broth or coconut milk. Serve with brown rice. Option to garnish with peanuts. Enjoy!

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            Holistic Cooking & Nutrition Counseling

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