A Week of Healthy Meals: May 14-18
Monday: Chicken Breasts with Brown Butter-Garlic Tomato Sauce
Browned butter is the quick cook's best-kept secret. It takes less than 2 minutes to caramelize the milk solids in butter for a fragrant, nutty note in any dish. Round out the meal (and get an extra dose of veggies) with a side of Garlic-Caper Roasted Mushrooms.
Tuesday: Grilled Beef-Mushroom Burgers
Blending finely chopped mushrooms with ground beef adds great flavor, moisture, and even fiber to these no-bun burgers. Garlicky cucumber-yogurt sauce is tasty Middle Eastern–inspired alternative to standard ketchup and mustard.
Served with a juicy slice of fresh tomato and crisp butter lettuce, these burgers are naturally gluten-free. Double the greens and tomato and call it a burger salad. If you're in the mood for bun, try these tucked into warm whole-wheat pitas instead.
Wednesday: Broccoli Mac and Cheese
Mustard adds a subtle tang that enhances the cheesy flavor of this gluten-free main.
Thursday: Seared Salmon with Balsamic-Blistered Tomatoes
Fresh tomatoes and balsamic vinegar mirror and amplify each other; both are a bit tangy and sweet, and both benefit from a little high heat in the pan.
Friday: Broccoli, Cheddar, and Brown Rice Cakes
These quick, crispy vegetarian cakes are inspired by cheesy broccoli-and-rice casserole, right down to the layer of melted cheddar cheese on top. Make the cakes ahead and refrigerate or freeze for a last-minute meal. You could also increase the number of servings and serve the cakes as a side with a simple tomato soup. Grainy mustard packs a welcome punch and adds great texture to the cakes. It’s also fantastic in creamy sandwich spreads, rémoulade sauce, and glazes with a sweet base (such as maple syrup or honey) for contrast and balance. Round out the meal with a simple side salad.
Big Batch Breakfast: Quinoa Bowl with 6-Minute Egg
This simple one-dish meal is crowned with a soft-boiled egg; the nutrient-rich yolk creates its own creamy sauce. New research shows that eating eggs with raw vegetables like tomatoes increases your absorption of carotenoids—antioxidants that may protect against heart disease.
Treat Yourself: Kombucha Granita and Berry Parfaits
For the ultimate summer refresher, this icy dessert is creamy, fruity, and fluffy. Some (limited) research suggests that freezing probiotics for a short time may not actually kill them but rather render them dormant until eaten. You can use any flavor of kombucha you like to complement the lemony berry mixture.