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  3. A Week of Healthy Meals: April 30-May 4

A Week of Healthy Meals: April 30-May 4

By Jaime Milan April 25, 2018
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Credit: Photo: Katherine Flynn
Each week, we’re bringing you 5 weeknight recipes you can make in 45 minutes or less. To make it even easier, we’re helping you meal prep! Sign up for our newsletter, ThePrep, and get the recipes, plus tips, advice, and more, every weekend, right in your inbox.
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Monday: Tempeh Gyros with Tzatziki

Credit: Photo: Jennifer Causey
View Recipe: Tempeh Gyros with Tzatziki

Tempeh's toothsome texture and boundless flavor and adaptability make it an excellent stand-in for lamb meat. Braising the tempeh removes its bitter edge and infuses it with deep umami flavor. Silken tofu blends into a velvety-smooth consistency, lending body and creaminess to tzatziki sauce. Our veggie-centric version packs in 22g plant protein and saves 300mg sodium over the traditional meaty street-cart meal.

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Tuesday: Zucchini-Pesto-Sausage Pizza

Credit: Caitlin Bensel
View the Recipe: Zucchini-Pesto-Sausage Pizza

You can make these vegetable-forward pizzas even more colorful by mixing in yellow squash or yellow bell pepper for half the zucchini. Lose the crushed red pepper if your kids don't like the heat.

Ready-to-use pre-baked crusts are the secret to getting this pizza to the table quickly. Cut the zucchini and mozzarella as thin as possible to guarantee tender zucchini and expertly melted cheese in under 10 minutes. If you like to make your own pizza crust and have one on hand, prebake your crust for about 8 minutes before flipping it over and adding the toppings.

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Wednesday: Grilled Red Curry Chicken and Bell Peppers

Credit: Photo: Jennifer Causey
View Recipe: Grilled Red Curry Chicken and Bell Peppers

We use a combination of peppers for different flavor notes—mini bell peppers for sweetness and Fresnos for moderate spice. Fresnos look like red jalapeños but are less spicy; use the latter if you want more heat. Set aside some uncooked bell peppers from tonight's meal for tomorrow's stir fry.

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Thursday: Orange, Tofu, and Bell Pepper Stir-Fry

Credit: Greg DuPree
View Recipe: Orange, Tofu, and Bell Pepper Stir-Fry

Fresh orange juice perks up this speedy stir-fry, becoming a sticky, glossy sauce for the colorful vegetables. A quick coat in cornstarch helps the tofu develop a supercrisp crust without needing to fry in lots of oil. It's a good idea to have every element at the ready by the stove before you start to cook, as the stir-fry will come together very quickly. You can use bell peppers or any vegetable you have on hand, such as broccoli florets, thinly sliced carrots, or sliced snap peas.

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Friday: Leftover Protein with Charred Orange-Chile Broccoli

Credit: Caitlin Bensel
View recipe: Charred Orange-Chile Broccoli

Cook and chop up leftover protein from this week—chicken, tofu, steak, or tempeh would all be delicious—and then toss with this broccoli for a delicious main. Broccoli stems deliver a hefty helping of fiber; shave them with a vegetable peeler to keep them tender. Trade out the chile-garlic sauce for Sriracha or a sprinkle of crushed red pepper for more heat. 

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Treat Yourself: Almond Butter Chocolate Truffles

Credit: Photo: Katherine Flynn
View Recipe: Almond Butter Chocolate Truffles

You'll never crave a store-brand peanut butter and chocolate candy again with these homemade truffles. Made with almond butter and melted dark chocolate, you can add any toppings you like such as coconut, chopped nuts, cocoa powder, or dried fruit. Make a bunch of these to save in your fridge as a quick, sweet snack that won't make you crash later thanks to 8g of protein, 5.1g fiber, and little added sugar thanks to unsalted almonds, almond butter, and dark chocolate cacao.

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By Jaime Milan

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    1 of 6 Monday: Tempeh Gyros with Tzatziki
    2 of 6 Tuesday: Zucchini-Pesto-Sausage Pizza
    3 of 6 Wednesday: Grilled Red Curry Chicken and Bell Peppers
    4 of 6 Thursday: Orange, Tofu, and Bell Pepper Stir-Fry
    5 of 6 Friday: Leftover Protein with Charred Orange-Chile Broccoli
    6 of 6 Treat Yourself: Almond Butter Chocolate Truffles

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