Here, the five must-have ingredients for all the meals you’ll eat this week:

  1. Boneless, skinless chicken tenders: Sure, it sounds like a ho-hum ingredient, but it might be the most versatile lean protein around. Here’s why: It pairs well with any spice, dip, sauce, vegetable, or cooking style and it doesn’t take much to get a great flavor out of it. The best part? You can enjoy chicken any time of year and it is always an excellent source of complete protein and B vitamins, which turn dietary protein, fat, and carbohydrates into useable energy. Chicken is a great food to have in your corner for a week full of simple cooking. (Just be sure you’re buying healthy chicken raised in a humane way—here’s how.)
  2. Kale: Kale is nothing shy of a superfood for its performance in the kitchen and in our bodies. This leafy green is an excellent source of folate, fiber, and carotenoids, which on their own have been shown to protect us from certain types of cancers. From salad greens, to a tasty dip, to a simple side, to a roll-up wrapper, kale can take on many responsibilities in the culinary world, making it the perfect vegetable to keep in your fridge. (But is kale heathier than spincach? Check out our Health Food Face-Off.)
  3. Nonfat (or lowfat) plain Greek yogurt: Think the only way to make a delicious sauce requires butter and cream? Not with Greek yogurt on hand. You won’t only cut down on cook time and ingredients, but you’ll also save on calories. Greek yogurt is a good source of calcium and protein, and the protein just may fill you up enough to skip dessert! 
  4. Quinoa: Unlike other grains, quinoa has all nine essential amino acids–key players in bone and muscle strength. Not only is it a protein powerhouse, but it also contains two minerals, copper and manganese, which both act like antioxidants protecting your body from free radicals. Depending on how you cook it, this super grain has the versatility to be an indulgent dessert or savory main course. 
  5. Garbanzo beans: Made famous for the Mediterranean dip, these legumes do a lot more than just lay, mashed atop a pita chip (although I did include one hummus recipe below–couldn’t resist). Garbanzo beans can hold their own in any dish, with enough fiber to keep your stomach satisfied for hours. Sautéed, mashed, or straight out of a can, these little guys pack in a lot of flavor and are even wallet-wise. Now, 10 recipes to cook this week with these five essential food items. Isn’t it nice not to worry about what you’re going to eat next?
  6. Garbanzo Burger with Kale Chips and Yogurt Sauce: Servings: 6 What You’ll Need:Burgers:1 cup pre-rinsed quinoa1½ cups water1/4 teaspoon salt2 15-ounce cans of garbanzo beans1 teaspoon cumin2 eggs1/4 teaspoon black pepperolive oil Topping:1/2 cup nonfat plain Greek Yogurt2 teaspoons Dijon Mustard How to Make It: 1. Combine the quinoa, water, and salt in a small saucepan and bring to a boil. 2. Lower the heat and simmer for 10-15 minutes, or until the water has evaporated. 3. Fluff with a fork. 4. Place the garbanzo beans in a blender or food processor and puree with the cumin, eggs, and black pepper, until smooth. 5. Put the bean mixture into a mixing bowl and add the quinoa. 6. Portion into six patties. 7. Add enough oil to coat the bottom of a skillet, and heat over medium-high heat. Cook each pattie for 3-4 minutes. 8. Combine the yogurt and mustard in a small bowl; whisk until smooth. 9. Serve each patty on a whole wheat bun or lettuce wrap, with 1 tablespoon of the yogurt topping.
  7. Kale and Quinoa Salad Serves: 6-8 What You’ll Need:1½ cups quinoa, rinsed and drained4 cups steamed kale, chopped2 15-ounce cans of garbanzo beans1 15-ounce can diced tomatoes, drained1/4 cup balsamic vinegar1/4 cup lemon juice1/4 cup olive oil1½ cups crumbled goat cheese, divided (optional) How to Make It: 1. Place quinoa in a large saucepan; add enough water to cover the quinoa by 1 inch; bring to a boil and simmer for 15 minutes, drain, and cool in the refrigerator. 2. Combine kale, garbanzo beans, tomatoes, (and goat cheese) in a large bowl; toss with chilled quinoa. 3. Whisk the balsamic vinegar, lemon juice, and oil; dress salad.
  8. Chicken Kebobs with Yogurt-Garlic Sauce and Kale Chips Serves: 6 What You’ll Need:1/4 cup + 2 tablespoons olive oil1/4 cup balsamic vinegar1/4 cup dijon mustard2 teaspoons cumin2 teaspoons paprika2 cloves garlic, smashed3 pounds chicken breasts, cut into 1-inch pieces1 cup plain nonfat Greek yogurt1 tablespoon dill2 small bunches of kale How to Make It: 1. In a small bowl whisk the ¼ cup of oil, lemon juice, dijon, cumin, coriander, paprika, and garlic; add chicken and toss together and chill in the fridge. 2. In the meantime make the sauce: whisk the yogurt with dill and set in the fridge. 3. Preheat gas grill to medium-high. Thread the chicken on 6 metal skewers; season with salt and pepper to your liking. 4. Lightly oil the rack; grill kebobs, turning until chicken is cooked thoroughly. Set aside. 5. For the Kale Chips: Place two sheets of aluminum foil, about 18” each, perpendicular to each other on your work surface to form a cross. 6. Chop kale into bite size pieces, removing stems, and place the kale in the center of the foil. 7. Sprinkle with salt, pepper and 2 tablespoons of olive oil and lightly toss. 8. Roll the top sheet of foil tightly around the kale. Fold the bottom sheet around the top roll, burrito style to form an airtight pouch. 9. Heat a grill to a medium heat, then place the pouch on the grill for about 12 minutes with the lid closed. 10. Remove from grill, carefully unwrap package and drizzle with lemon juice. 11. Plate and serve.
  9. Berry Creamy Quinoa Breakfast Parfait Serves: 1 What You’ll Need:1⁄3 cups cooked quinoa1⁄2 cup nonfat plain Greek yogurt1⁄2 teaspoon honey (optional)1⁄4 teaspoons pure vanilla extract1⁄8 teaspoons ground cinnamon1⁄3 cups fresh or frozen and thawed blueberries1/4 cup unsweetened apple sauce2 tablespoons chopped walnuts How to Make It: 1. Mix the quinoa, yogurt, honey (if using), vanilla extract, and cinnamon in a small bowl. 2. Fold the blueberries gently into the apple sauce in another small bowl, stirring to coat. 3. Spoon 1⁄3 of the quinoa mixture into a glass, then 1⁄3 of the blueberry mixture and 1⁄3 of the walnuts. Repeat the layers twice, ending with walnuts on top.
  10. Kale Hummus What You’ll Need:1 cup garbanzo beans, drained2 tablespoons nonfat plain Greek yogurt1 tablespoon olive oil1 tablespoon lemon juice1/2 cup chopped steamed kale, drained. How to Make It: 1. Put all ingredients except the kale in a food processor and blend until smooth 2. Add the kale into the food processor, pulse until kale is chopped into flecks, while keeping a chunky texture 3. Place into a serving dish and serve on top of grilled chicken or your favorite crudités.
  11. Kale, Chickpea, and Quinoa Roll-ups Serves 6 What You’ll Need:12 large kale leaves1 can garbanzo beans (chickpeas) 3/4 cup cooked quinoa1 egg1 teaspoon black pepper2 cups canned diced tomatoes1 cup nonfat plain Greek yogurt2 tablespoons balsamic vinegar How to Make It: 1. Boil about 8 cups of water in a large pot; boil or steam kale leaves for 3 minutes 2. In a large bowl, combine the garbanzo beans, quinoa, egg, and pepper. Mix well and divide into 12 equal portions 3. In a separate bowl, combine tomatoes, yogurt, and vinegar to create the sauce 4. Place each portion in one kale leaf; roll up and secure with a tooth pick 5. Place cabbage side by side in dish, pour sauce over top
  12. Quinoa and Kale Pilaf Serves 6 What You’ll Need:1 tablespoon olive oil1 medium onion, finely chopped1 bunch of kale, finely chopped1 cup quinoa, dry2 1/4 cup low sodium chicken broth1 teaspoon salt and pepper1 teaspoon paprika How to Make It: 1. In a sauce pan sauté onion and oil on medium-high heat for 3-4 minutes. Add the kale, and cook for 3 minutes. Add dry quinoa, broth, salt, pepper, and paprika. 2. Cover and bring to a boil, reduce heat and simmer for 10 minutes, until all the liquid is absorbed. 3. Serve alongside grilled chicken.
  13. Indian-style Chicken with Yogurt Serves 4 What You’ll Need:1 lb chicken cutlets, sliced1/4 cup olive oil2 medium onions2 cloves garlic1 tablespoon coriander2 cups nonfat plain Greek yogurt2 teaspoons salt1 cup cooked quinoa How to Make It: 1. Prepare sauce: slice onions, add them to a frying pan with oil and cook until translucent; add garlic 2. When the moisture evaporates, add coriander, and yogurt, lower heat and let simmer for 7 minutes, covered; remove from heat. 3. Puree the onion mixture in a food processor (keep it chunky) 4. Cook chicken in skillet over medium-high heat, for three minutes on each side or until thoroughly cooked. 5. Add onion puree to the chicken, season with salt, and simmer for 30 minutes, covered. 6. Serve over ¼ cup of cooked quinoa.
  14. Quinoa Pancakes Serves 1 What You’ll Need:1/4 cup egg whites (approximately 3)1/4 cup cooked quinoa1/2 cup nonfat plain Greek yogurtPinch of cinnamon How to Make It: 1. Beat egg whites with a fork 2. Add the oats, yogurt, and cinnamon and blend well. Pour onto a small nonstick pan (spray with Spectrum or Mazola cooking spray) and cook until almost set, approximately 2½ minutes, flip and cook for 30 seconds. 3. Top with frozen berries or any fresh fruit on hand.
  15. Quinoa Crusted Chicken Fingers with Yogurt Dijon Dip Serves 2 What You’ll Need: 2 pounds chicken tenders, skinless and boneless1/2 teaspoon salt1/2 teaspoon garlic powder1 teaspoon pepper 1/4 teaspoon paprika2 cups quinoa2 egg whites2 tablespoon olive oil How to Make It: 1. Spread quinoa on a piece of aluminum foil. 2. Place egg whites in a shallow bowl. 3. Sprinkle chicken with spices. 4. Dip chicken into egg mixture, then the quinoa and set aside. 5. Heat a large skillet over high heat with oil. When oil is hot, add chicken and reduce heat to medium. 6. Cook 4-5 minutes on each side, turning once. When cooked through, romove from heat. 7. Serve with Kale Chips, or kale sautéed in olive oil.