Free Recipe Cookbook — Macros & 1-Tap Shopping

Thai Vegetarian Mango Sticky Rice Bowl

Thai · 30 min · vegetarian, vegan, gluten-free

Ingredients & steps ↓

1 cup Glutinous rice (sticky rice)
1 cup Coconut milk
2 medium Ripe mango
2 tbsp Sugar
a pinch Salt
2 tbsp Roasted sesame seeds

Rinse the glutinous rice in cold water until the water runs clear. Soak the rice in water for at least 30 minutes, then drain.
Steam the soaked rice in a steamer or rice cooker for about 15-20 minutes until tender.
While the rice cooks, combine coconut milk, sugar, and a pinch of salt in a saucepan over medium heat. Stir until the sugar dissolves and the mixture is heated through (do not boil).
Once the rice is cooked, transfer it to a bowl and pour most of the coconut sauce over it, mixing gently. Let it sit for 5 minutes to absorb the flavors.
Peel and slice the mango into thin strips.
Serve the sticky rice in bowls, topped with fresh mango slices and drizzled with the remaining coconut sauce. Garnish with roasted sesame seeds.
Optional: add a sprinkle of toasted shredded coconut for extra flavor.
Enjoy your flavorful and refreshing Thai vegetarian breakfast bowl.

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Thai Vegetarian Pineapple Breakfast Rice Bowl

Thai · 30 min · vegetarian, vegan, dairy-free

Ingredients & steps ↓

1 cup jasmine rice
1 cup canned pineapple chunks
1 red bell pepper
1 carrot
2 stalks green onion
2 garlic clove
2 tbsp soy sauce
1 tsp sesame oil
1 tbsp vegetable oil
½ tsp crushed red pepper flakes

Cook jasmine rice according to package instructions. Set aside.
Heat vegetable oil in a large skillet over medium heat. Add minced garlic and cook until fragrant, about 30 seconds.
Add diced red bell pepper and grated carrot to the skillet. Sauté for 3-4 minutes until tender.
Stir in canned pineapple chunks (with juice), soy sauce, sesame oil, and red pepper flakes. Cook for another 2-3 minutes to combine flavors.
Divide cooked rice into four bowls. Top each with the sautéed vegetable and pineapple mixture.
Garnish with sliced green onions.
Serve immediately for a bright, flavorful breakfast bowl.

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Thai Vegetarian Pineapple Fried Rice

Thai · 40 min · vegetarian, vegan, dairy-free

Ingredients & steps ↓

1 1/2 cups Jasmine rice
1 cup Fresh pineapple chunks
2 medium Carrots
1 Red bell pepper
1/2 cup Green peas
3 stalks Green onions
3 Garlic cloves
3 tablespoons Soy sauce
1 tablespoon Sesame oil
2 tablespoons Vegetable oil
to taste Salt
to taste Black pepper
1/4 cup Cashews

Cook the jasmine rice according to package instructions. Once cooked, spread it on a tray to cool slightly.
In a wok or large skillet, heat vegetable oil over medium-high heat. Add minced garlic and sauté until fragrant, about 30 seconds.
Add diced carrots and red bell pepper; cook for 3-4 minutes until they start to soften.
Stir in the green peas, pineapple chunks, and cooked rice. Mix well to combine.
Add soy sauce, sesame oil, salt, and pepper; stir-fry for another 3-5 minutes until everything is heated through and well coated.
Toss in chopped green onions and cashews; cook for another minute, then remove from heat.
Taste and adjust seasoning if needed. Serve hot, garnished with additional green onions if desired.

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Thai Vegetarian Pineapple Stir-Fry

Thai · 40 min · tofu · vegetarian, vegan, dairy-free

Ingredients & steps ↓

14 oz Firm tofu
1 cup Pineapple chunks
2 medium Bell peppers (mixed colors)
2 medium Carrots
3 Garlic cloves
3 tbsp Soy sauce
1 tbsp Sesame oil
2 tbsp Vegetable oil
1 tbsp Cornstarch
3 stalks Green onions
4 cups Cooked jasmine rice

Press and cube the tofu. In a small bowl, toss the tofu with cornstarch to lightly coat.
Heat vegetable oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden and crispy, about 5-7 minutes. Remove and set aside.
In the same skillet, add sesame oil. Sauté minced garlic until fragrant, about 30 seconds.
Add sliced bell peppers and carrots to the skillet. Stir-fry for about 4-5 minutes until vegetables are tender-crisp.
Add pineapple chunks and cooked tofu back into the skillet. Pour soy sauce over the mixture and stir well.
Cook for an additional 3-4 minutes, allowing flavors to meld and sauce to thicken slightly.
Chop green onions and sprinkle over the stir-fry. Serve hot over cooked jasmine rice.

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Thai Vegetarian Stir-Fry with Basil and Tofu

Thai · 40 min · tofu · vegetarian, vegan, dairy-free

Ingredients & steps ↓

14 oz firm tofu
2 cups sliced bell peppers (red and yellow)
1 cup snap peas
3 garlic cloves
1 cup fresh Thai basil
2 tbsp vegetable oil
3 tbsp soy sauce
1 tbsp oyster sauce (vegetarian)
1 tsp sugar
½ tsp red pepper flakes

Press the tofu to remove excess moisture, then cut into 1-inch cubes. Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat. Add tofu and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
In the same skillet, add the remaining 1 tablespoon of oil. Add minced garlic and cook for 30 seconds until fragrant. Add sliced bell peppers and snap peas, stir-frying for about 3-4 minutes until vegetables are tender-crisp.
Return the tofu to the skillet. In a small bowl, mix soy sauce, vegetarian oyster sauce, sugar, and red pepper flakes. Pour the sauce over the stir-fry and toss to coat evenly. Cook for another 2-3 minutes to allow flavors to meld.
Remove from heat and stir in fresh Thai basil leaves. Serve hot over steamed jasmine rice or rice noodles.

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Thick-Cut Pork Chops With Onion Gravy And Mashed Potatoes

American · 55 min · pork · high-protein

Ingredients & steps ↓

3 1/4 lb (4 thick chops) boneless pork chops, 1 1/4 inch thick
1/2 cup all-purpose flour
2 tbsp vegetable oil
2 onions yellow onions, sliced thin
2 cups chicken broth
1/2 cup heavy cream
4 tbsp unsalted butter
3 lb russet potatoes
3/4 cup whole milk
1 lb green beans, trimmed
1 tsp thyme plus salt and pepper kosher salt, black pepper, dried thyme

Peel and quarter the potatoes, start them in cold salted water, and boil 18 to 20 minutes until a knife meets no resistance. Drain, return to the dry pot for a minute to steam off, then mash with the butter and warm milk until smooth and season hard with salt.
Season the chops on both sides and dredge them lightly in about half the flour, shaking off the excess. Heat the oil in a wide skillet over medium-high until it shimmers.
Sear the chops 4 minutes per side without moving them, until a deep brown crust forms. Move them to a plate — they will not be cooked through yet.
Drop the onions into the same skillet with a pinch of salt and cook 8 to 10 minutes, scraping up the browned bits, until they slump and turn golden. Sprinkle in the remaining flour and stir for a minute so it toasts.
Pour in the broth and cream, bring to a simmer, and let it thicken for 3 minutes. Nestle the chops back in with their juices, cover, and cook 8 to 10 minutes more until they read 145F at the center.
Steam the green beans 5 minutes until bright and just tender. Plate a mound of mash, a chop on top, and ladle the onion gravy over both.

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Thit Kho Trung (Caramel Braised Pork and Eggs)

Vietnamese · 80 min · pork · gluten-free, dairy-free, low-carb

Ingredients & steps ↓

2 lb pork belly, cut in 1.5 inch cubes
6 hard-boiled eggs, peeled
1/4 cup sugar
1/3 cup fish sauce
2 cups coconut water
3 shallots, minced
4 cloves garlic, minced
1 tsp black pepper

In a heavy pot, melt the sugar over medium heat until it turns amber, about 4 minutes, to make caramel.
Add shallots and garlic and stir 30 seconds, then add pork belly and sear to coat, about 5 minutes.
Pour in fish sauce, coconut water, and black pepper; bring to a simmer.
Cover and braise gently 40 minutes until pork is tender.
Add peeled hard-boiled eggs and simmer uncovered 15 more minutes to color the eggs and reduce the sauce.
Skim excess fat and cool before portioning.

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Three-Bean Chili With Skillet Cornbread

American · 45 min · beans · vegetarian

Ingredients & steps ↓

15 oz can canned black beans, drained and rinsed
15 oz can canned kidney beans, drained and rinsed
15 oz can canned pinto beans, drained and rinsed
28 oz can canned crushed tomatoes
2 tbsp tomato paste
1 cup vegetable broth
1 medium yellow onion, diced
1 red bell pepper, diced
2 tbsp olive oil
2 oz shredded sharp cheddar cheese
1/4 cup sour cream
3/4 cup yellow cornmeal
1/2 cup all-purpose flour
3/4 cup whole milk
1 large egg
3 tbsp salted butter
1 tbsp granulated sugar
2 tsp baking powder
2 tbsp chili powder
1 tbsp ground cumin
2 tsp smoked paprika
4 cloves garlic, minced
2 tsp each kosher salt and black pepper

Heat oven to 400F and put a 9-inch cast-iron skillet in it with 1 tablespoon of the butter to melt and get screaming hot.
Heat the olive oil in a Dutch oven over medium-high and cook the onion and bell pepper 6 minutes until the onion is translucent and the edges start to brown.
Add the garlic, chili powder, cumin, smoked paprika, and tomato paste and toast 90 seconds, stirring, until the spices darken and smell roasted rather than dusty.
Add all three cans of beans, the crushed tomatoes, broth, salt, and pepper and simmer uncovered 20 to 25 minutes until the chili thickens enough that a spoon leaves a track across the pot.
Meanwhile whisk the cornmeal, flour, sugar, baking powder, and a half teaspoon salt, then stir in the milk, egg, and the remaining 2 tablespoons melted butter just until no dry pockets remain.
Pour the batter into the hot buttered skillet, which should hiss on contact, and bake 18 to 20 minutes until the top is golden and a toothpick comes out clean.
Taste the chili and correct the salt and heat; it should be thick, not soupy.
Ladle into bowls, top with cheddar and sour cream, and serve wedges of cornbread hot from the skillet.

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Three-Cheese Egg Bake With Spinach And Tomatoes

American · 45 min · vegetarian, gluten-free, low-carb, high-protein

Ingredients & steps ↓

12 large eggs
1 1/4 cups whole milk
1 1/2 cups sharp cheddar, shredded
1 cup Monterey Jack, shredded
1/2 cup grated Parmesan
10 oz baby spinach
2 medium tomatoes, seeded and diced
1 small yellow onion, finely chopped
1 3/4 tbsp butter
1 tsp each black pepper, kosher salt, dried thyme

Heat the oven to 350F and butter a 9-by-13-inch dish with half the butter.
Melt the rest in a skillet and cook the onion 3 minutes until translucent, then add the spinach in handfuls and cook until fully wilted and dark, about 3 minutes.
Tip the spinach into a sieve and press hard with a spoon; the bake will weep if you skip this.
Whisk the eggs with the milk and seasonings for a full minute, until the mixture is pale and uniform with no ropes of white.
Stir in the cheddar, Jack, spinach mixture, and half the tomatoes, then pour into the dish and top with the rest of the tomatoes and the Parmesan.
Bake 30 to 33 minutes, until the center is just set and a knife inserted an inch from the middle comes out clean.
Rest 5 minutes; the residual heat finishes the center.

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Tiganites Greek Honey Pancakes

Greek · 20 min · vegetarian

Ingredients & steps ↓

1.5 cups all-purpose flour
1 cup milk
1.5 tsp baking powder
1 egg
4 tbsp honey
1/3 cup walnuts
1/2 tsp ground cinnamon
3 tbsp sunflower oil

Whisk flour, baking powder, milk, and egg into a smooth pourable batter.
Heat a thin layer of oil in a skillet over medium heat.
Drop spoonfuls of batter and cook about 2 minutes per side until golden.
Transfer to a plate and repeat with remaining batter.
Drizzle with honey and top with chopped walnuts and cinnamon.

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Tilapia Tacos With Cabbage Slaw And Chipotle Mayo

American · 25 min · fish · pescatarian, high-protein

Ingredients & steps ↓

1 3/4 lb tilapia fillets
16 street size corn tortillas
4 cups bagged coleslaw mix
5 tbsp mayonnaise
1/3 cup sour cream
1, sliced avocado
1/2 cup sharp cheddar, shredded
1/3 cup all-purpose flour
2 tbsp vegetable oil
1, juiced plus wedges lime
1 tsp each chipotle powder, cumin, chili powder and salt

Stir the mayonnaise, sour cream, chipotle powder and half the lime juice together, then toss the slaw with the rest of the lime and a good pinch of salt so it starts to soften.
Cut the tilapia into finger-width strips, pat them very dry, and toss with the flour, cumin, chili powder and salt.
Fry the strips in the hot oil over medium-high, 2 minutes a side, in two batches - crowding drops the pan temperature and the fish poaches instead of crisping.
Warm the tortillas 15 seconds a side, double them, and load with fish, slaw, avocado, a little cheddar and a stripe of chipotle mayonnaise.

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Tofu and Vegetable Stir-Fry Bowl

Chinese · 35 min · tofu · vegetarian, vegan, dairy-free

Ingredients & steps ↓

14 oz Firm tofu
2 cups, sliced Bell peppers (mixed colors)
2 medium, julienned Carrots
2 cups Broccoli florets
3 tbsp Soy sauce (low sodium)
1 tbsp Sesame oil
3 cloves, minced Garlic cloves
2 stalks, sliced Green onions

Drain and press the tofu to remove excess moisture, then cut into bite-sized cubes.
In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
In the same skillet, add minced garlic and sauté for 30 seconds until fragrant.
Add sliced bell peppers, carrots, and broccoli to the skillet. Stir-fry for about 8-10 minutes until vegetables are tender-crisp.
Return the tofu to the skillet. Pour in soy sauce and toss everything to combine well. Cook for an additional 2-3 minutes.
Remove from heat and garnish with sliced green onions.
Serve the stir-fry in bowls, optionally with steamed rice or noodles.

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Tom Kha Gai (Chicken Coconut Soup)

Thai · 35 min · chicken · gluten-free, low-carb

Ingredients & steps ↓

1 lb chicken thighs, sliced
1 can (13.5 oz) coconut milk
3 cups chicken stock
6 slices galangal, sliced
2 stalks lemongrass, bruised
4 makrut lime leaves
2 cups button mushrooms, sliced
3 tbsp lime juice
3 tbsp fish sauce
3 Thai bird chilies
1/4 cup cilantro, chopped

Simmer the chicken stock with galangal, lemongrass, and torn lime leaves for 10 minutes to infuse.
Pour in the coconut milk and bring to a gentle simmer without boiling hard.
Add the chicken and mushrooms and simmer 10 minutes until the chicken is cooked through.
Season with fish sauce and crushed chilies.
Remove from the heat, stir in the lime juice, and finish with cilantro.

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Tom Kha Gai (Coconut Galangal Soup)

Thai · 35 min · chicken · gluten-free, keto, low-carb

Ingredients & steps ↓

1 can (14 oz) coconut milk
3 cups chicken broth
2-inch piece ginger, sliced (sub for galangal)
2 stalks lemongrass, smashed
4 leaves or 1 tsp makrut lime leaves or lime zest
1 lb boneless chicken thighs, sliced
8 oz mushrooms, sliced
2 tbsp fish sauce
2 lime, juiced
2 Thai chilies, smashed
1/3 cup cilantro
1 tsp sugar

Combine broth, coconut milk, ginger, lemongrass, lime leaves in a pot. Simmer 10 min to infuse.
Add chicken; poach 6 min until cooked. Add mushrooms; cook 3 min.
Off heat, stir in fish sauce, lime juice, sugar, chilies. Taste — should be salty, sour, mildly sweet, rich.
Ladle into bowls; top with cilantro. Strain out lemongrass + lime leaves before eating (they're aromatic, not food).

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Tom Rang Me (Tamarind Glazed Shrimp)

Vietnamese · 30 min · shrimp · pescatarian, gluten-free, dairy-free, low-carb

Ingredients & steps ↓

1.25 lb large shrimp, shell-on
3 tbsp tamarind paste
3 tbsp sugar
2 tbsp fish sauce
4 cloves garlic, minced
2 shallots, minced
2 scallions, sliced
2 tbsp neutral oil

Whisk tamarind paste, sugar, fish sauce, and 3 tbsp water into a glaze.
Sear the shrimp in hot oil over high heat 1-2 minutes per side until just pink, then remove.
Lower heat, add garlic and shallots, and cook 1 minute until fragrant.
Pour in the tamarind glaze and simmer 2-3 minutes until glossy and thickened.
Return the shrimp and toss 1-2 minutes to coat.
Scatter scallions over the top and serve with rice.

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Tom Yum Goong (Spicy Shrimp Soup)

Thai · 30 min · shrimp · gluten-free, dairy-free, keto, low-carb

Ingredients & steps ↓

1 lb raw shrimp, shell-on
5 cups chicken stock
3 stalks lemongrass, bruised
6 slices galangal, sliced
5 makrut lime leaves
2 cups oyster mushrooms, torn
4 Thai bird chilies, crushed
3 tbsp lime juice
3 tbsp fish sauce
2 tbsp Thai chili paste (nam prik pao)
1/4 cup cilantro, chopped

Peel the shrimp and simmer the shells in the stock for 10 minutes, then strain to build a rich base.
Return the stock to the pot and add the lemongrass, galangal, torn lime leaves, and crushed chilies; simmer 5 minutes.
Add the mushrooms and cook 2 minutes, then add the shrimp and cook 2 to 3 minutes until pink.
Remove from the heat and stir in the chili paste and fish sauce.
Add the lime juice last so it stays bright, then finish with cilantro.

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Tomato and Mozzarella Frittata

Italian · 20 min · vegetarian, gluten-free, keto, low-carb

Ingredients & steps ↓

8 eggs
1 cup cherry tomatoes
4 oz fresh mozzarella
1/4 cup fresh basil
1/4 cup parmesan
2 tbsp olive oil

Heat oven to 375F and whisk eggs with parmesan, salt, and pepper.
Warm olive oil in an ovenproof skillet and blister the halved cherry tomatoes for 3 minutes.
Pour in the eggs and scatter torn mozzarella on top.
Cook on the stovetop 2 minutes, then transfer to the oven for 8 minutes until set.
Top with fresh basil, slice, and serve.

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Tonkatsu with Cabbage

Japanese · 35 min · pork · dairy-free, high-protein

Ingredients & steps ↓

4 pork loin chops
2 cups panko breadcrumbs
0.5 cup all-purpose flour
2 eggs
0.25 head green cabbage
6 tbsp tonkatsu sauce
4 cups cooked short-grain rice
3 cups neutral frying oil

Snip the fat edge of each chop to stop curling and pound to even thickness. Season with salt and pepper.
Dredge pork in flour, dip in beaten egg, then press into panko for a full coat.
Heat oil to 340F and fry chops 4-5 minutes per side until deep golden and internal temp reaches 145F.
Rest cutlets on a rack 3 minutes, then slice crosswise into strips.
Shred cabbage very finely and soak in ice water 5 minutes for crispness, then drain.
Serve tonkatsu with the cabbage, rice, and tonkatsu sauce for drizzling.

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Torta de Milanesa de Res

Mexican · 30 min · beef · dairy-free, high-protein

Ingredients & steps ↓

1 lb thin beef cutlets
1.5 cups bread crumbs
2 large eggs
1/2 cup all-purpose flour
4 telera rolls
2 avocado
1 cup refried pinto beans
1/2 cup pickled jalapenos
2 roma tomato
1/2 cup vegetable oil

Pound the beef cutlets thin, then season with salt and pepper.
Dredge each cutlet in flour, then beaten egg, then bread crumbs.
Fry in oil over medium-high heat for 2 to 3 minutes per side until golden and crisp; drain.
Split and lightly toast the telera rolls, then spread refried beans on the bottoms.
Layer the milanesa, sliced avocado, tomato, and pickled jalapenos.
Close the tortas, press gently, and cut in half to serve.

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Tortilla Espanola

Spanish · 30 min · vegetarian, dairy-free, low-carb

Ingredients & steps ↓

6 large eggs
1 lb waxy potatoes
1 medium yellow onion
1 cup for frying extra virgin olive oil
1 tsp fine sea salt

Peel potatoes and slice 1/8 inch thick; slice the onion thinly.
Heat olive oil in a nonstick pan over medium-low and gently poach potatoes and onion for 12 minutes until soft but not browned, then drain, reserving 2 tbsp oil.
Beat the eggs with the salt in a bowl, fold in the drained potatoes and onion, and rest 2 minutes.
Heat 2 tbsp reserved oil in a 9-inch pan over medium heat, pour in the mixture, and cook 4 minutes until the edges set.
Cover with a plate, flip the tortilla, slide it back in, and cook 3 more minutes for a slightly juicy center.
Rest 3 minutes and cut into wedges.

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Tostada con Jamon Serrano y Tomate

Spanish · 8 min · dairy-free

Ingredients & steps ↓

4 slices rustic bread
3 oz thinly sliced jamon serrano
1 large ripe tomato
1 garlic clove
2 tbsp extra virgin olive oil
to taste flaky sea salt

Toast the bread until golden, about 3 minutes.
Rub each slice lightly with the cut garlic clove.
Grate the tomato and spread the pulp over the toast, then drizzle with olive oil and a little salt.
Drape the jamon serrano loosely over the top.
Serve at once while warm.

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Traditional Japanese Breakfast Set

Japanese · 20 min · fish · pescatarian, gluten-free, dairy-free, high-protein

Ingredients & steps ↓

2 cups cooked short-grain rice
2 pieces salted salmon fillet
2 cups dashi stock
2 tbsp miso paste
5 oz silken tofu
1 tbsp dried wakame
1 scallions
2 nori sheets

Grill or pan-cook the salted salmon over medium heat 3-4 minutes per side until it flakes and reaches 130F.
Heat dashi to a gentle simmer and rehydrate wakame in it for 2 minutes.
Turn off the heat and whisk in miso through a small strainer so it dissolves smoothly.
Add cubed silken tofu and sliced scallion to the soup; do not boil.
Serve the rice, grilled salmon, miso soup and nori together as a set.

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Trinidad Bake and Shark

Caribbean · 110 min · fish · pescatarian, dairy-free, high-protein

Ingredients & steps ↓

1.5 lb shark or firm white fish fillets
3 cups all-purpose flour
1 tbsp baking powder
1 tsp instant yeast
4 garlic cloves
3 tbsp lime juice
1 tbsp curry powder
3 tbsp fresh cilantro (chadon beni)
3 cups for frying vegetable oil
2 tsp salt

Mix flour, baking powder, yeast, 1 tsp salt, and warm water into a soft dough; rest 1 hour.
While the dough rests, marinate the fish with lime juice, minced garlic, curry powder, cilantro, and salt 20 minutes.
Divide dough into rounds and flatten into 5-inch discs.
Fry the bake discs in 350F oil 1-2 minutes per side until puffed and golden; drain.
Dredge fish lightly in seasoned flour and fry 3-4 minutes per side until crisp and cooked through.
Split each fried bake and fill with fish, cilantro, and toppings.

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Trinidad Callaloo Rice Bowl

Caribbean · 40 min · vegetarian, vegan, gluten-free

Ingredients & steps ↓

6 cups taro leaves or fresh spinach
8 pods okra
1 can (13.5 oz) coconut milk
1 medium yellow onion
4 garlic cloves
1/2 Scotch bonnet pepper
1 tsp fresh thyme
1.5 cups long-grain white rice
2 tbsp vegetable oil
1.5 tsp salt

Cook rice with a pinch of salt per package directions and keep warm.
Heat oil in a pot over medium and saute diced onion, garlic, and thyme 3 minutes.
Add chopped greens, sliced okra, coconut milk, minced Scotch bonnet, and salt.
Simmer covered 20 minutes until greens are very soft.
Blend or use a swizzle stick to break the callaloo into a smooth thick stew.
Spoon the callaloo over rice in bowls to serve.

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Trinidad Chicken Pelau

Caribbean · 55 min · chicken · gluten-free

Ingredients & steps ↓

2 lb bone-in chicken pieces
2 cups parboiled rice
1 can (15 oz) pigeon peas
1 can (13.5 oz) coconut milk
2 tbsp brown sugar
1 medium yellow onion
1 carrot
3 stalks scallions
1 whole Scotch bonnet pepper
2 tbsp vegetable oil
1.5 tsp salt

Melt brown sugar in oil in a heavy pot over medium-high until it caramelizes to a dark bubble, about 2 minutes.
Add chicken and toss to coat in the caramel, browning 6 minutes.
Stir in diced onion, carrot, scallions, pigeon peas, and salt.
Add rinsed rice, coconut milk, whole Scotch bonnet, and 2 cups water; bring to a boil.
Reduce heat to low, cover, and cook 25 minutes until liquid absorbs and rice is tender.
Remove the Scotch bonnet, fluff, and rest 5 minutes before serving.

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Trinidad Curried Channa and Aloo

Caribbean · 77 min · beans · vegetarian, vegan, gluten-free, dairy-free

Ingredients & steps ↓

2 cups dried chickpeas, soaked overnight
3 medium Yukon gold potatoes
3 tbsp Trinidadian curry powder
1 medium yellow onion
5 garlic cloves
1 tsp ground cumin (geera)
1/2 Scotch bonnet pepper
1/4 cup fresh cilantro (chadon beni)
3 tbsp vegetable oil
1.5 tsp salt

Boil soaked chickpeas in fresh water 40 minutes until tender, then drain, reserving 1 cup liquid.
Mix curry powder and cumin with a splash of water into a paste.
Heat oil in a pot over medium and saute minced garlic and diced onion 3 minutes.
Add the curry paste and bloom 1-2 minutes until fragrant and darkened.
Stir in cubed potatoes, chickpeas, minced Scotch bonnet, salt, and reserved liquid.
Simmer covered 20 minutes until potatoes are soft, then mash some potato to thicken.
Fold in chopped cilantro and cool before storing in portions.

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Trinidad Curry Chicken Buss Up Shut Roti

Caribbean · 60 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

1.5 lb boneless chicken thighs, cubed
4 roti skins (paratha)
3 tbsp Trinidadian curry powder
2 medium Yukon gold potatoes
1 medium yellow onion
5 garlic cloves
1 tsp ground cumin (geera)
1/2 Scotch bonnet pepper
3 tbsp fresh cilantro (chadon beni)
3 tbsp vegetable oil
1.5 tsp salt

Season chicken with 1 tbsp curry powder, minced garlic, and salt; marinate 20 minutes.
Mix remaining curry powder and cumin with water into a paste.
Heat oil in a pot over medium and bloom the curry paste 2 minutes until fragrant.
Add diced onion and chicken, browning 5 minutes.
Add cubed potatoes, minced Scotch bonnet, and 1 cup water; simmer covered 20 minutes until thick.
Warm roti skins in a dry pan, then clap and tear them into shreds (buss up shut).
Stir cilantro into the curry and serve with the torn roti for scooping.

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Trinidad Doubles with Curried Channa

Caribbean · 90 min · beans · vegetarian, vegan, dairy-free

Ingredients & steps ↓

2 cups all-purpose flour
1 tsp ground turmeric
1 tsp instant yeast
2 cans (15 oz) canned chickpeas, drained
2 tbsp Trinidadian curry powder
1 tsp ground cumin (geera)
4 garlic cloves
2 tbsp tamarind
1 tsp granulated sugar
1/2 Scotch bonnet pepper
2 cups for frying vegetable oil
1.5 tsp salt

Mix flour, turmeric, yeast, 1 tsp salt, and warm water into a soft dough; cover and rest 1 hour.
While the dough rests, saute minced garlic in 1 tbsp oil, add curry powder and cumin, and bloom 1 minute.
Add chickpeas, remaining salt, and 1 cup water; simmer 20 minutes, mashing some to thicken.
Whisk tamarind with water and the sugar into a pourable sauce.
Divide dough into small balls and flatten into thin discs.
Fry the bara discs in 350F oil 20-30 seconds per side until puffed and golden; drain.
Sandwich curried channa between two bara and top with tamarind and minced Scotch bonnet.

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Tsoureki (Greek Easter Bread)

Greek · 250 min · vegetarian

Ingredients & steps ↓

4 cups bread flour
2 1/4 tsp instant yeast
1/2 cup granulated sugar
3/4 cup whole milk
6 tbsp unsalted butter
4 eggs
1 orange
1 tsp ground cardamom
1/3 cup sliced almonds

Warm the milk with the butter and sugar until the butter melts; cool until just warm to the touch (hot liquid kills yeast).
Mix the flour, yeast, cardamom, the zest of the orange, and 1 tsp salt. Add the warm milk mixture and 3 eggs, and knead 10 minutes until smooth, glossy, and elastic — it's a soft, slightly sticky dough; resist adding much flour. Traditional tsoureki uses mahlepi; cardamom plus orange zest is our grocery-store route to that same haunting perfume.
Cover and rise in a warm spot about 90 minutes, until doubled. This rise is counted in the total time — enriched doughs are slow, and rushing them makes dense bread.
Divide the dough into 3 equal pieces and roll each into a 16-inch rope. Braid the ropes snugly, tuck the ends under, and set on a parchment-lined sheet pan.
Cover loosely and proof 60 minutes, until puffy and nearly doubled.
Heat the oven to 350F. Beat the last egg and brush the braid all over, then scatter with the sliced almonds.
Bake 28-32 minutes, until deep mahogany and an instant-read thermometer in the center reads 190F. Tent with foil at 20 minutes if it's browning fast — the egg wash colors quickly.
Cool on a rack at least 30 minutes before slicing; warm tsoureki tears rather than slices.

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Tuna & Cucumber Salad

· 10 min · fish · pescatarian, gluten-free, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

2 cans canned tuna in olive oil
1 cucumber
1/2 cup cherry tomatoes
2 tbsp mayonnaise
1/2 lemon
to taste salt
to taste pepper

Drain tuna well and place in a bowl.
Chop cucumber and cherry tomatoes into small pieces.
Add chopped vegetables to tuna.
Mix in mayonnaise, squeeze lemon juice, season with salt and pepper.
Serve immediately or chill for 15 min.

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Tuna Mayo Kimbap

Korean · 35 min · fish · pescatarian, dairy-free

Ingredients & steps ↓

2 cans canned tuna in water, drained
3 tbsp mayonnaise
5 sheets roasted seaweed sheets (gim)
3 cups steamed short-grain rice
1 cucumber, julienned
5 strips pickled yellow radish (danmuji)
1 carrot, julienned
2 tbsp toasted sesame oil
1 tbsp toasted sesame seeds

Mix drained tuna with mayonnaise and a pinch of pepper.
Season warm rice with sesame oil, sesame seeds, and salt.
Saute the carrot 3 minutes until just softened.
Spread rice over two-thirds of a seaweed sheet on a bamboo mat.
Layer tuna, cucumber, carrot, and radish, then roll tightly and seal the edge.
Brush with sesame oil and slice into bite-size rounds.

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Tuna Noodle Casserole With Buttered Cracker Topping

American · 45 min · fish · pescatarian, high-protein

Ingredients & steps ↓

three 5 oz cans canned solid white tuna in water, drained
10 oz wide egg noodles
5 tbsp salted butter
1/4 cup all-purpose flour
2.5 cups whole milk
5 oz shredded sharp cheddar cheese
8 oz cremini mushrooms, sliced
1/2 medium yellow onion, diced
1 cup frozen peas
20 crackers buttery round crackers, crushed
1 tsp dry mustard powder
1.5 tsp each kosher salt and black pepper

Heat oven to 375F and boil the egg noodles in salted water two minutes short of package time, then drain.
Melt 4 tablespoons of the butter in a large skillet over medium-high and cook the mushrooms and onion 8 minutes until the mushrooms have browned and the pan is dry again.
Whisk in the flour and cook one minute, then add the milk in a slow stream, whisking, and simmer 4 minutes until the sauce is thick enough to coat a spoon.
Off the heat stir in the cheddar, mustard powder, salt, and pepper until the cheese has completely melted and the sauce is smooth.
Fold in the drained noodles, peas, and tuna in large flakes, keeping the fish in chunks rather than mashing it.
Spread everything in a buttered 9x13 dish and level the top.
Toss the crushed crackers with the last tablespoon of melted butter and scatter them over the surface.
Bake 22 to 25 minutes until the edges bubble visibly and the cracker crumbs are deep golden, then rest 5 minutes before serving.

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Tuna Salad Lettuce Wraps

· 10 min · fish · pescatarian, gluten-free, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

1 can canned tuna in olive oil
2 tbsp mayonnaise
1/4 red onion
8 large lettuce leaves
1 tsp capers
1/2 lemon
to taste salt
to taste pepper

Drain the canned tuna and transfer to a mixing bowl.
Finely chop the red onion and add to the bowl.
Add 2 tbsp mayonnaise, 1 tsp capers, a squeeze of lemon juice, salt, and pepper.
Mix everything until well combined.
Wash and pat dry lettuce leaves.
Spoon the tuna mixture onto each leaf and fold into wraps.

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Tunisian Grain Bowl with Harissa Roasted Vegetables

African · 45 min · beans · vegetarian, vegan, dairy-free

Ingredients & steps ↓

1.5 cups pearl couscous
1 eggplant
2 red bell pepper
1 can chickpeas
2 tbsp harissa paste
1 tsp ground cumin
1 lemon
1/4 bunch fresh mint
1/4 cup olive oil

Heat the oven to 425 F. Toss cubed eggplant, peppers, and drained chickpeas with olive oil, harissa, cumin, and salt.
Roast on a sheet pan 25 minutes, stirring once, until caramelized at the edges.
Meanwhile toast the pearl couscous in a dry pan 2 minutes, then simmer in 2 cups water 12 minutes until tender; drain any excess.
Fold lemon juice and a drizzle of olive oil into the couscous.
Build bowls with the couscous base topped by the roasted vegetables and chickpeas.
Scatter torn mint over the top.

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Turkey & Spinach Lettuce Wraps

· 20 min · turkey · gluten-free, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

1 lb ground turkey
2 cups fresh spinach
1 clove garlic
1 tbsp olive oil
to taste salt
to taste pepper
8 large lettuce leaves

Chop the garlic finely.
Heat 1 tbsp olive oil in a skillet over medium-high heat.
Add garlic and cook for 30 seconds until fragrant.
Add ground turkey and cook, breaking it apart with a spatula, until no pink remains, about 8 minutes.
Stir in spinach and cook until wilted, about 2 minutes.
Season with salt and pepper to taste.
Serve spooned into lettuce leaves for wraps.

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Turkey & Veggie Lettuce Wraps

· 15 min · turkey · dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

1 lb ground turkey
1/2 red bell pepper
1 small onion
8 large lettuce leaves
1 tbsp soy sauce
1 clove minced garlic
1 tsp olive oil

Heat 1 tsp olive oil in a skillet over medium-high heat for 1 min.
Add minced garlic, cook 30 sec until fragrant.
Add ground turkey, cook 6-8 min, breaking apart, until browned.
Stir in chopped onion and bell pepper, cook 3 min until tender.
Pour in soy sauce, cook 1 min, then remove from heat.
Spoon turkey mixture into lettuce leaves, fold and serve.

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Turkey And Green Bean Rice Casserole With Crispy Onions

American · 45 min · turkey · gluten-free, high-protein

Ingredients & steps ↓

1 lb cooked turkey breast, cubed
1 cup dry long-grain white rice
14 oz frozen cut green beans
two 10.5 oz cans condensed cream of chicken soup
1 3/4 cups sharp cheddar, shredded
1 cup crispy fried onions
3/4 cup whole milk
3 tbsp unsalted butter
2 tsp total black pepper, garlic powder and salt

Cook the rice in 2 cups salted water, covered, for 18 minutes until tender and dry, then fluff with a fork.
Stir the soup with the milk, melted butter, pepper and garlic powder until smooth and pourable.
Fold in the rice, turkey, green beans and two-thirds of the cheddar until everything is evenly coated.
Spread into a buttered 9x13 dish and bake at 375F for 20 minutes until the edges bubble steadily.
Scatter on the remaining cheddar and the fried onions and bake 8 minutes more until the onions are deep brown and the cheese has melted through.
Let it stand 5 minutes so the rice absorbs the last of the sauce.

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Turkey And Vegetable Pot Pie With Biscuits

American · 55 min · turkey · high-protein

Ingredients & steps ↓

1 1/2 lb boneless turkey breast, cubed
6 tbsp butter
1/2 cup all-purpose flour
1 1/4 cups whole milk
1 3/4 cups chicken broth
1/3 cup heavy cream
3 medium carrots
2 ribs celery
1 medium yellow onion
1 1/2 cups frozen peas
1 medium russet potato
one 16 oz can refrigerated biscuit dough
to taste thyme, salt and pepper

Heat the oven to 400°F.
Melt the butter in a large ovenproof skillet and cook the onion, carrots, celery and potato until the onion is translucent and the carrots have softened at the edges, 8 minutes.
Add the turkey and cook, stirring, until the outside turns opaque white, about 4 minutes.
Sprinkle in the flour and stir constantly for 2 minutes so the raw taste cooks out.
Pour in the broth and milk in a slow stream, whisking, and simmer until the filling is thick enough to mound on a spoon, 5 minutes.
Stir in the cream, peas and thyme, and season aggressively; underseasoned filling tastes flat under biscuits.
Arrange the biscuits over the top, leaving small gaps for steam, and bake 18 to 22 minutes until the biscuits are golden and cooked through on the underside.
Let it sit 10 minutes so the filling sets before spooning it out.

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Turkey And White Bean Chili With Skillet Cornbread

American · 50 min · turkey · high-protein

Ingredients & steps ↓

1 1/4 lb ground turkey, 93% lean
2 cans (15 oz) cannellini beans
4 cups chicken broth
1 can (4 oz) diced green chiles
1 yellow onion
1 green bell pepper
4 garlic cloves
1 tbsp olive oil
1 tbsp ground cumin
2 tsp dried oregano
2 tsp chili powder
1 box (8.5 oz) corn muffin mix
1 large egg
1/3 cup whole milk
3/4 cup shredded Monterey Jack cheese
1/3 cup sour cream
1/4 cup fresh cilantro

Heat the oven to 400F. Stir the corn muffin mix with the egg and milk just until no dry pockets remain, pour into a greased 8-inch pan, and bake 18 to 22 minutes, until the top springs back and a toothpick comes out clean.
While it bakes, heat the oil in a Dutch oven over medium-high and add the turkey. Press it flat and let it brown for 4 minutes before breaking it up, so you get browned crust rather than gray crumbles.
Add the diced onion and bell pepper and cook 6 minutes, until the onion turns translucent and the pan looks dry again.
Stir in the garlic, cumin, oregano, and chili powder and cook 60 seconds, until the spices smell toasted rather than dusty.
Add one drained can of beans, the chiles, and the broth. Mash the second can of beans with a fork into a rough paste and stir that in as well. The mashed beans are what make the chili thick without flour.
Simmer uncovered 20 to 25 minutes, stirring occasionally, until the liquid has reduced by about a third and a spoon dragged through leaves a slow-closing channel.
Taste and correct the salt. White bean chili needs more salt than you expect.
Ladle into bowls, top with the cheese, sour cream, and cilantro, and serve with big wedges of the warm cornbread.

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Turkey And Wild Rice Chopped Salad With Cranberries

American · 35 min · turkey · gluten-free, high-protein

Ingredients & steps ↓

1 cup dry wild rice blend
1 lb roasted deli turkey breast, cut in thick cubes
1/2 cup dried cranberries
1/2 cup pecans, chopped
4 oz sharp white cheddar, diced
4 cups romaine, chopped
2 celery ribs, sliced thin
1 crisp apple, diced
1/4 cup olive oil
3 tbsp cider vinegar
1 tbsp maple syrup
1 tbsp Dijon mustard
1 tsp each kosher salt and black pepper

Simmer the wild rice blend in salted water until the grains split and are tender but still chewy, about 20 minutes; drain and spread on a sheet pan to cool quickly.
Toast the pecans in a dry skillet over medium, shaking often, until they smell rich and darken a shade, 3 to 4 minutes.
Whisk the oil, vinegar, maple syrup, Dijon, salt and pepper until the dressing emulsifies and no longer separates on the whisk.
Toss the cooled rice with half the dressing, then fold in the turkey, cranberries, celery, apple and cheddar.
Add the romaine and pecans with the remaining dressing and toss lightly just before serving.
Taste and add a pinch more salt; the rice will soak up seasoning as it sits.

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Turkey Bacon Ranch Pasta Salad

American · 25 min · turkey · high-protein

Ingredients & steps ↓

10 oz rotini pasta
12 oz deli turkey breast, thick cut
8 slices bacon
3 oz shredded sharp cheddar
1/2 cup ranch dressing
1 1/2 cups cherry tomatoes
4 scallions
1 cup frozen peas
1 tsp each black pepper and garlic powder

Boil the rotini in well-salted water 1 minute short of the package time, until it is chewy at the center, then drop the frozen peas into the pot for the last 30 seconds.
Drain and rinse under cold water until the pasta is cool to the touch so it stops cooking and stops sticking.
Cook the bacon in a skillet over medium 7 to 8 minutes, turning, until it is stiff and browned; drain on paper towels and crumble.
Dice the turkey into half-inch cubes and halve the tomatoes.
Toss the pasta with the ranch, garlic powder, and pepper until every piece is slick and coated.
Fold in the turkey, cheddar, tomatoes, and scallions, then chill 30 minutes so the dressing sets and the flavors settle.
Add the crumbled bacon just before serving so it stays crisp.

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Turkey Burger with Feta, Spinach and Lemon Aioli

American · 35 min · turkey · high-protein

Ingredients & steps ↓

1.5 lb ground turkey, 93/7
4 oz feta, crumbled
4 oz baby spinach
3 garlic cloves
1 lemon
1/3 cup mayonnaise
1 tsp dried oregano
1/3 cup panko breadcrumbs
2 tbsp olive oil
4 burger buns
1.5 tsp kosher salt
1 tsp black pepper

Wilt the spinach with 1 minced garlic clove in a splash of oil over medium heat for 2 minutes, then squeeze it dry in a clean towel and chop. Wet spinach makes a patty that falls apart in the pan.
Mix the turkey with the spinach, feta, panko, oregano, lemon zest, salt and pepper, using a fork rather than kneading. Lean turkey turns dense the moment you overwork it.
Form four patties slightly wider than the buns, with a deep dimple in the center, and chill 10 minutes.
Stir the mayonnaise with the remaining grated garlic, the juice of half the lemon and a pinch of salt.
Heat the rest of the oil in a nonstick or cast-iron skillet over medium, about 375F. Cook 5 to 6 minutes per side, turning once.
Ground poultry must reach 165F at the center — this one is not negotiable and not visual. Pull at 165F exactly rather than cooking by feel, because turkey dries fast past it.
Rest 5 minutes, toast the buns, and build with the lemon aioli and extra raw spinach.

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Turkey Burgers With Sharp Cheddar And Crispy Onions

American · 30 min · turkey · high-protein

Ingredients & steps ↓

1 1/2 lb ground turkey (93/7)
1/2 cup plain breadcrumbs
1 egg
1 tbsp Worcestershire sauce
1 tsp garlic powder
1 1/2 tsp each kosher salt and black pepper
2 tbsp vegetable oil
5 oz sharp cheddar slices
4 hamburger buns
1 cup crispy fried onions
1/4 cup mayonnaise
2 tbsp barbecue sauce
4 leaves, 1 tomato leaf lettuce and tomato slices

Mix the turkey, breadcrumbs, egg, Worcestershire, garlic powder, salt and pepper with a fork until just combined; the mixture should look loose, not pasty.
Form four wide patties and press a deep thumbprint in the center of each so they cook flat instead of doming.
Heat the oil in a heavy skillet over medium-high and cook the patties undisturbed 5 minutes, until a dark crust forms and they release from the pan on their own.
Flip, top with cheddar, cover, and cook 5 to 6 minutes more until the cheese slumps and the centers read 165F.
Stir the mayonnaise and barbecue sauce together and spread it on the toasted bun tops.
Build each burger with lettuce, tomato, the patty, and a handful of crispy onions crushed lightly over the cheese.

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Turkey Burgers With Swiss And Sweet Potato Fries

American · 40 min · turkey · high-protein

Ingredients & steps ↓

1 1/2 lb ground turkey, 85/15
4 hamburger buns
4 oz sliced Swiss cheese
3 tbsp mayonnaise
1 1/2 lb sweet potatoes
2 tbsp vegetable oil
2/3 cup panko breadcrumbs
for topping lettuce, tomato and red onion
1 tsp each smoked paprika, garlic powder, salt

Heat the oven to 425°F. Cut the sweet potatoes into 1/2-inch batons, toss with the oil and salt, and spread them apart on a sheet pan.
Roast 25 minutes, flipping once at 15, until the edges are browned and the fries are tender in the middle.
Mix the turkey with the panko, paprika, garlic powder and salt, then form four patties wider than the buns with a deep thumbprint in each center.
Cook the patties in a hot oiled skillet over medium-high heat, 4 to 5 minutes per side, without pressing down.
Lay the Swiss on during the last minute and cover the pan so the cheese melts fully.
Pull the burgers at 165°F on an instant-read thermometer and let them rest 3 minutes.
Toast the buns cut side down in the same pan, spread with mayonnaise, and build with lettuce, tomato and onion.

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Turkey Club Sandwich

American · 20 min · turkey · dairy-free, high-protein

Ingredients & steps ↓

8 oz sliced deli turkey breast
6 slices bacon
6 slices white sandwich bread
1 tomato, sliced
4 leaves iceberg lettuce
3 tbsp mayonnaise
1/4 tsp black pepper

Cook bacon until crisp, 8 to 10 minutes, and drain on paper towels.
Toast all bread slices until golden while the bacon cooks.
Spread mayonnaise on one side of each toast slice.
Build the first layer: turkey, lettuce, and tomato on one slice.
Add a middle slice, then bacon, more turkey, and pepper on the second layer.
Cap with the last slice, secure with picks, and cut into four triangles.

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Turkey Lettuce Wraps with Cucumber and Tomato

· 20 min · turkey · dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

1 lb ground turkey
8 large lettuce leaves
1 cucumber
1 cup cherry tomatoes
1 tbsp olive oil
1 tbsp soy sauce (low sodium)
1/2 tsp garlic powder
to taste pepper

Wash and dry lettuce leaves, set aside.
Chop cucumber into thin slices and cherry tomatoes in halves.
Heat 1 tbsp olive oil in a skillet over medium-high heat for 1 minute.
Add ground turkey, season with garlic powder, pepper, and cook for 7-10 minutes, breaking it apart with a spatula, until no pink remains and the internal temperature reaches 165°F.
Stir in soy sauce and cook for another minute to combine flavors.
Assemble wraps by spooning cooked turkey into lettuce leaves and topping with cucumber and tomatoes.

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Turkey Meatball Bake With Marinara And Mozzarella

American · 45 min · turkey · high-protein

Ingredients & steps ↓

1 3/4 lb ground turkey, 85/15
1 2/3 cups panko breadcrumbs
1 large egg
2/3 cup grated Parmesan
3 cups marinara sauce
2 1/2 cups shredded mozzarella
1 1/2 tbsp olive oil
3 cloves garlic
to taste dried oregano, salt, pepper

Heat the oven to 425°F.
Mix the turkey, panko, egg, Parmesan, minced garlic, oregano, salt and pepper with your hands until just combined; overworking makes the meatballs dense.
Roll into 16 meatballs and set them in an oiled baking dish, spaced so they brown rather than steam.
Roast 12 minutes, until the tops are browned and the meatballs feel firm when nudged.
Spoon the marinara around and over them, then scatter the mozzarella across the top.
Return to the oven 10 to 12 minutes, until the sauce bubbles at the edges and the cheese is melted with brown spots.
Check that a meatball reads 165°F at the center, then rest 5 minutes before serving.

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Turkey Meatball Grain Bowls With Garlic Yogurt

American · 35 min · turkey · high-protein

Ingredients & steps ↓

1 1/4 lb ground turkey (93/7)
1/2 cup plain breadcrumbs
1 egg
4 cloves garlic, minced
1 tsp dried oregano
1 1/2 tsp each kosher salt and black pepper
4 tbsp olive oil
1 1/2 cups dry long-grain brown rice
1 cup plain whole-milk yogurt
2 tbsp lemon juice
2 cups cherry tomatoes, halved
1 cucumber, diced

Start the rice in salted water and cook until tender and no white core remains in a split grain, about 25 minutes for quick-cooking brown rice; fluff and keep covered.
Mix the turkey, breadcrumbs, egg, half the garlic, oregano, salt and pepper with your hands only until it comes together; overworking makes the meatballs springy.
Roll into 16 balls about the size of a golf ball.
Heat 2 tablespoons oil in a skillet over medium-high and brown the meatballs on all sides, then cover and cook 5 minutes more until the centers reach 165F and spring back when pressed.
Stir the yogurt with the remaining garlic, lemon juice and a pinch of salt until pourable.
Build the bowls: rice, then tomatoes and cucumber tossed with the remaining oil, meatballs on top, garlic yogurt spooned over.

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