Sunday Strategist: A Week of Healthy Dinners—March 5-9
Monday: Garlic-Soy Chicken Stir-Fry
Thanks to avocado oil's high smoke point, it's a great choice for stir frying. Plus, its buttery texture is a nice, rich addition. Look for green beans and snap peas that are pre-trimmed to help cut prep time. The added step of de-glazing the pan with the sauce picks up little bits of flavor from the chicken and vegetables, making this stir-fry even more delicious. Also, be sure your pan is hot before adding your chicken to keep it from sticking. Serve this super flavorful stir-fry over your favorite rice (go for brown rice for a fiber boost).
Tuesday: Collard and Chickpea Salad
Roasting the chickpeas adds a nice crunch to the salad. Pair this with a piece of grilled meat, and eat the salad immediately, as the oil absorbs quickly into the collards.
Wednesday: Caribbean-Spiced Fish Wrapped in Banana Leaves
Find fresh or frozen banana leaves at Asian and Latin markets. This preparation is often used for grilled fish, since the leaf wrapping protects delicate fillets from harsh, dry heat. But it also works wonders in a hot oven, and the charred citrus infuses the fish with lightly grilled flavor. If you want to skip searing the fruit, raw citrus slices will work under the fish nicely as well.
Thursday: Pasta Aglio e Olio
A riff on the traditional Italian garlic and oil pasta dish, roasted walnut oil adds an unexpected gentle, nutty flavor. We think bucatini pasta is the best choice for this dish; however, you also could use whole-wheat spaghetti or angel hair pasta to amp up the dish’s nuttiness. For a protein boost, add sautéed shrimp alongside or atop this dish.
Friday: Sheet Pan Flank Steak with Salsa Verde
A super hot pan, preheated under the broiler, will help to brown the underside of the steak while the broiler chars the top and cooks the meat through. Broccoli is sturdy enough to hold up under direct heat; the stems will become crisp-tender while the florets get deliciously frizzled. Italian salsa verde, a bright mixture of parsley, capers, and crushed red pepper, is the zingy condiment this simple main needs. Serve with roasted potatoes or brown rice.
Bonus Cocktail: Passion Pisco Punch
A tropical spin on the South American classic, this version uses zingy passion fruit and mango to add brightness to pisco. You might be lucky enough to find passion fruit at your regular supermarket year-round, but it’s more widely available at Asian, Latin, and gourmet supermarkets. Rich in immune-boosting vitamin C and anti-inflammatory polyphenols, the most common variety looks like a purple-brown egg and has a sweet-tart flavor.