Nourish: MEAL PLANLemon-Tahini Couscous with
Chicken & Vegetables
ACTIVE: 25 min. TOTAL: 25 min.
42g CARB
When you want pasta in no time, couscous
is your best friend! The tiny pasta balls
cook up in minutes, and absorb all the
water so you don’t have to fuss with
draining. Tossed with sautéed vegetables
plus leftover chicken from Day 1, it’s a fast
and tasty meal in a bowl.
1 cup whole-wheat pearl
couscous (see Tip)
¼ cup tahini
¼ cup water
2 tsp. lemon zest
2 Tbsp. lemon juice
2 Tbsp. olive oil, divided
½ tsp. salt
¼ tsp. ground pepper
¼ tsp. crushed red pepper
1 clove garlic, minced
2 cups sliced mushrooms
(half of a 10-oz. package)
½ medium red bell pepper,
chopped
4 cups coleslaw mix (half of a
12- to 14-oz. package)
4 cups baby spinach
(half of a 5-oz. bag)
4 cooked chicken cutlets
(about 12 oz.), chopped (see
Tips, p. 97)
¼ cup toasted sliced almonds
¼ cup crumbled reduced-fat
feta cheese
1 tablespoon chopped fresh
parsley
1 lemon, cut into wedges
(optional)
- Cook couscous in a medium saucepan
according to package directions. Fluff
with a fork and set aside. - Meanwhile, whisk tahini, water,
lemon juice, 1 Tbsp. oil, salt, pepper,
and crushed red pepper in a small bowl
until well blended; set aside. - Heat the remaining 1 Tbsp. oil in a
large nonstick skillet over medium-high
heat. Add garlic and cook until fragrant,
about 30 seconds. Add mushrooms and
bell pepper; cook until the mushrooms
release their liquid, about 3 minutes. - Stir in coleslaw mix and spinach;
continue cooking, stirring, until the
spinach wilts, about 2 minutes. Stir in
chicken, the couscous, and the tahini
sauce; cook until heated through, 2 to 4
minutes.- Sprinkle with almonds, feta, pars-
ley, and lemon zest. Serve with lemon
wedges, if desired.
SERVES 4: about 1½ cups each
CAL 528, CARB 42g (fiber 9g, sugars 4g), FAT 23g
(sat. fat 4g), PROTEIN 40g, CHOL 77mg, SODIUM
565mg, POTASSIUM 518mg.TIP: Whole-wheat pearl couscous (aka
Israeli couscous) has a deliciously nutty
flavor and chewy texture. Look for brands
like Bob’s Red Mill in natural-foods stores
and some supermarkets. If you can’t find
it, you can substitute regular couscous.Spinach-Mushroom Frittata
with Avocado Salad
ACTIVE: 45 min. TOTAL: 55 min.
30g CARBFrittatas are like omelets, only easier—
and they taste great hot, warm, or cold.
This vegetable-packed version is spiked
with Mediterranean flavor and paired with
a cool salad of lemony cukes and toma-
toes. (Photo: p. 99.)Salad
2 Tbsp. lemon juice
4 tsp. olive oil
1 clove garlic, minced
¼ tsp. ground cumin
¼ tsp. chili powder
¼ tsp. salt
¼ tsp. ground pepper
1 medium cucumber, cut into
½-inch chunks
2 medium tomatoes, cut into
½-inch chunks
1 ripe avocado, cubed
2 tablespoons crumbled reduced-
fat feta cheese
Frittata
2 medium Yukon Gold potatoes,
diced
4 tsp. olive oil, divided
2 cups sliced mushrooms
(half of a 10-oz. package)
¼ tsp. salt4 cups baby spinach (half of a
5-oz. bag), chopped
4 scallions, thinly sliced
(about ½ bunch)
¼ tsp. dried thyme
¼ tsp. ground pepper
6 large eggs
½ cup nonfat cottage cheese- To prepare salad: Whisk lemon juice,
oil, garlic, cumin, chili powder, salt, and
pepper in a medium bowl. Add cucum-
ber, tomatoes, and avocado. Toss gently
to combine and set aside to let the fla-
vors blend. - To prepare frittata: Place potatoes in
a microwave-safe dish and cover with
vented plastic wrap or lid. Microwave on
High for 2 minutes. Stir and microwave,
covered, until just tender when pierced
with a fork, 1 to 3 minutes more. - Meanwhile, heat 2 tsp. oil in a me-
dium nonstick or cast-iron skillet over
medium-high heat. Add mushrooms,
sprinkle with salt and cook, stirring,
until they release their liquid, about
3 minutes. Stir in spinach, scallions,
thyme, and pepper; continue cooking
until the spinach has wilted, 2 to 3 min-
utes more. Transfer to a plate to cool.
Wipe out the pan. - Once the mushroom mixture has
cooled, whisk eggs and cottage cheese
in a large bowl. Add the cooled mush-
room mixture and the potatoes; stir until
well blended. - Add the remaining 2 tsp. oil to the
pan and place over medium-high heat
until it begins to shimmer. Quickly pour
in the egg mixture. Cook, lifting the
edges with a flexible heatproof spatula
to allow uncooked egg from the middle
to flow underneath, until nearly set,
about 3 minutes. - Cover the pan, reduce heat to low, and
cook until the top is set and no liquid egg
remains, 6 to 8 minutes. - To release the frittata from the pan,
run the spatula around the edge, then un-
derneath, until you can slide or lift it out
onto a cutting board or serving plate. Cut
into wedges. Sprinkle the avocado salad
with feta and serve with the frittata.
SERVES 4: ¼ frittata + 1 cup salad each
CAL 415, CARB 30g (fiber 7g, sugars 7g), FAT 25g
(sat. fat 5g), PROTEIN 19g, CHOL 283mg, SODIUM
620mg, POTASSIUM 1,041mg.