Mix and match these flavorful homemade sauces and healthy protein/veg foundations for 16 unique meal options to satisfy the age-old question, “What’s for dinner tonight?”
RECIPES & FOOD STYLING Anna Hampton
PHOTOGRAPHS BY Helene Dujardin
Cauliflower Steaks with Spiced Chickpeas
(Serves 4)
1 large or 2 medium heads cauliflower
2 Tbsp. olive oil
1 can chickpeas, drained and rinsed
1/2 tsp. salt
1 tsp. chili powder
4 cups baby arugula
1/3 cup roasted pepitas
To cut the cauliflower into steaks: Remove the outer leaves. Cut the stem on the bottom so it is even. Slice the cauliflower in half lengthwise. Cut each half into half-inch-thick steaks, from the top down. (Save any florets that fall off for another recipe, or roast alongside the steaks.)
Preheat the oven to 425°F. Place cauliflower steaks on a foil-lined sheet tray, and brush with 1/4 cup of the Miso Maple Chili Sauce. Drizzle with olive oil. (If using another sauce, do not brush with sauce; simply drizzle with olive oil.) Roast for 10 minutes.
Toss the chickpeas with the salt and chili powder. Add the chickpeas to the sheet tray with the cauliflower, and roast for another 10 minutes. Serve the cauliflower and chickpeas topped with arugula, pepitas and the sauce of your choice.
Nutrition facts (per serving): 267 calories, 14g total fat, 2g saturated fat, 0mg cholesterol, 703mg sodium, 28g carbohydrates, 10g fiber, 6g sugar, 13g protein
Miso Maple Chili Sauce
(Yields 3/4 cup)
1/4 cup miso paste
4 tsp. maple syrup
1 Tbsp. plus 2 tsp. sambal oelek (chili sauce)
Juice from 2 limes
2 Tbsp. sesame oil
2 tsp. rice vinegar
Whisk all of the ingredients together until smooth.
Nutrition facts (per serving): 121 calories, 7g total fat, 1g saturated fat, 0mg cholesterol, 353mg sodium, 11g carbohydrates, 1g fiber, 8g sugar, 2g protein
Chicken Skewers with Carrots & Red Onions
(Serves 4)
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. salt
Juice of 1 lemon
1/4 cup olive oil
1 lb. carrots, peeled and cut into 1-inch slices
2 red onions, cut into wedges
4 chicken breasts, cut into 1-inch cubes
2 cups cooked rice, for serving
Preheat the oven to 425°F. Whisk together the first five ingredients to make a marinade. In a large bowl, toss half of the marinade with the vegetables. Place the vegetables on one side of a sheet pan lined with foil, and roast for 12 to 15 minutes.
Meanwhile, place the remaining marinade in a bowl with the chicken cubes. Toss to combine. Thread the chicken onto skewers. Remove the sheet tray from the oven. Toss the vegetables, and then place the chicken skewers in the open space on the sheet tray.
Raise the oven temperature to 450°F. Cook the chicken and vegetables for 15 to 20 minutes, flipping the chicken halfway through cooking.
Serve the chicken and vegetables over rice with the sauce of your choice.
Nutrition facts (per serving): 391 calories, 17g total fat, 3g saturated fat, 82mg cholesterol, 423mg sodium, 31g carbohydrates, 4g fiber, 8g sugar, 28g protein
Ginger Garlic Scallion Sauce
(Yields 1/2 cup)
3 cloves garlic, chopped
1-inch knob of ginger, peeled and chopped
1 bunch scallions, sliced
1 Tbsp. low-sodium soy sauce
2 tsp. rice wine vinegar
2 tsp. sesame oil
1/4 cup vegetable oil
Whisk all of the ingredients together in a small bowl.
Nutrition facts (per serving): 173 calories, 16g total fat, 2g saturated fat, 0mg cholesterol, 175mg sodium, 2g carbohydrates, 0g fiber, 0g sugar, 1g protein
Roasted Shrimp with Broccoli & White Beans
(Serves 4)
3 cloves garlic, chopped
1/4 cup olive oil
1 tsp. salt
1/2 tsp. pepper
5 cups broccoli florets
1 lb. shrimp, peeled and deveined (about 24 jumbo shrimp)
1 can low-sodium white beans, drained and rinsed
Preheat the oven to 425°F. In a small bowl, mix the first four ingredients together. Toss the broccoli with half of the olive oil mixture. Spread the broccoli out on a foil-lined sheet tray, and roast for 15 minutes, tossing halfway through cooking.
Toss the shrimp and white beans with the remaining olive oil mixture. Add to the sheet tray with the broccoli. Cook for 6 to 8 minutes, until the shrimp are pink and cooked through and the beans are warmed.
Serve with the sauce of your choice.
Nutrition facts (per serving): 371 calories, 14g total fat, 2g saturated fat, 214mg cholesterol, 825mg sodium, 26g carbohydrates, 10g fiber, 3g sugar, 38g protein
Romesco Sauce
(Yields 1 cup)
1 (12 oz.) jar roasted bell peppers, drained
2 cloves garlic
1/3 cup fire-roasted tomatoes, drained
1/3 cup toasted almonds
1/4 tsp. salt
1/4 tsp. paprika
1 Tbsp. red wine vinegar
2 Tbsp. olive oil
In a food processor, add the bell peppers, garlic, tomatoes, almonds, salt and paprika. Blend until smooth. With the food processor running, drizzle in the red wine vinegar and olive oil.
Nutrition facts (per serving): 149 calories, 11g total fat, 1g saturated fat, 0mg cholesterol, 439mg sodium, 9g carbohydrates, 5g fiber, 1g sugar, 3g protein
Roasted Salmon with Sweet Potatoes & Brussels Sprouts
(Serves 4)
12 oz. brussels sprouts, trimmed and halved (about 4 cups)
2 large sweet potatoes, cut into 1-inch chunks (or substitute butternut squash)
2 Tbsp. olive oil, divided
1 tsp. salt, divided
1/2 tsp. pepper, divided
4 (6 oz.) salmon filets
Lemon wedges, for serving
Preheat the oven to 425°F. In a large bowl, toss the brussels sprouts and sweet potatoes with 1 tablespoon olive oil and half of the salt and pepper. Spread the vegetables on a foil-lined sheet tray, and roast for 15 minutes, tossing halfway through cooking.
Remove the sheet tray from the oven, and add the salmon filets. Drizzle the salmon with the remaining olive oil, and sprinkle with the remaining salt and pepper. Continue roasting until the salmon is cooked through and the vegetables are tender inside, about 12 to 15 minutes. Serve with lemon wedges and the sauce of your choice.
Nutrition facts 380 calories, 16g total fat, 1g saturated fat, 0mg cholesterol, 792mg sodium, 19g carbohydrates, 5g fiber, 4g sugar, 51g protein
Walnut Kale Pesto
(Yields 3/4 cup)
3 cups kale
2 cloves garlic
1/2 tsp. salt
1/4 tsp. pepper
Zest and juice of 1 lemon
1 cup toasted walnuts
1/4 cup Parmesan cheese
1/3 cup olive oil
Boil water in a large pot. Add the kale, and cook for 1 to 2 minutes, until bright green. Remove the kale with a slotted spoon, and cool off in a large bowl of ice water. Wring out the kale and pat dry with paper towels.
In a food processor, pulse together the blanched kale and next 6 ingredients until roughly chopped. With the food processor running, drizzle in the olive oil.
Nutrition facts (per serving): 361 calories, 36g total fat, 5g saturated fat, 5mg cholesterol, 411mg sodium, 7g carbohydrates, 3g fiber, 1g sugar, 6g protein
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