Recently, at one of my neighborhood's famous potluck parties, I was speaking to one of my neighbors who said, "Alyson, I always read your article, but if the recipes have more than five ingredients, I skip right over them!" Hmmmm… I thought. She can't be the only one out there who is looking for simple and healthy meals prepared quickly and with little need to search out that exotic ingredient in the "International" aisle at the grocery store.

So, while the holidays are behind us, and we might not feel as strapped for time, the truth is that we never feel as though we have enough. The kids are back in school and hungry when dinner time rolls around, and without a Hollywood writers' strike this year, a lot of our favorite TV shows have started again (I'll admit it, I'm a sucker for the FOX lineup), so who has a ton of time to spend in the kitchen?!

While I've been known to spend better parts of my days in the kitchen, oftentimes I don't feel like cooking at all. These are the times that I turn to some of our simple household staples: "Mexican" night with flank steak, chicken or meat from the night before, a can of refried beans, salsa, sour cream and tortillas; "chef's" salad, using anything on hand, from a can of tuna to leftover rice; or "scrounge" night, when we scour the fridge and pantry for whatever we feel like eating.

However, one of my favorites that I return to continually is a yogurt sauce. Not only does the yogurt provide important probiotics that help in the digestive and disease-fighting processes, but I usually always have the ingredients on hand. Fortunately, Greek-style yogurt brands, such as Fage and Chobani, have become more readily available in local stores over the past year. And the other ingredients you need to complete the sauce include a few pantry staples.

In creating the recipes to go along with the yogurt sauce, I kept the "five ingredients" rule in mind (although I did not count salt and oil for cooking). All of these entrees can be served quickly on a weeknight or dressed up for more formal dinner parties. I also tried to keep the portions small, for those who are trying to cook for only one or two people. So check the number it serves before trying to feed your own tribe.

Yogurt Sauce
Created by Alyson Browett

This sauce is so versatile, you can use it on just about any meat, as a salad dressing, a dip or a sauce for roasted veggies. This is enough sauce for any one of the following entrée recipes (but remember to double this if you double the recipe).

6 oz. Greek-style or plain yogurt
¼ cup sour cream
1 clove garlic, crushed
2 tablespoons dill, mint, parsley, cilantro or combination, chopped
Juice from half a lemon
½ teaspoon kosher salt

Mix all ingredients in a small bowl. Best if made several hours ahead of time. Allow to sit at room temperature for 15 minutes before serving.

Lamb Kofta
Created by Alyson Browett

The yogurt sauce is a perfect accompaniment to lamb, a classic Mediterranean combination. Here, the lamb is made into "kofta," or meatballs. The lamb and yogurt sauce is perfect served with pita bread and a green salad with thinly sliced cucumber, onion and tomato.

1 ¼ pound ground lamb or meat from lamb shoulder chop, cubed
1 tablespoon ground cumin
1 tablespoon dried oregano
1 tablespoon coriander seeds
1 egg
1 teaspoon kosher salt
Yogurt sauce (recipe above)
(6 wooden skewers, soaked in water for 30 minutes, optional)

Preheat the broiler to high. Place all ingredients in a food processor and whizz until ground lamb or cubed lamb has formed a smooth paste and the spices are combined in the mixture. Remove from the blender and divide into six even balls. Roll each ball in your hands and form into a tube, like a cigar. If using, thread the skewers through the meat lengthwise. Place the meat on a broiler pan on the top rack of the oven and broil on all four "sides" until browned, about 2-4 minutes per side. The skewers will char slightly (do not use them if they have not been soaked!). Serve immediately. Serves 3-4.

Chicken Thighs in Yogurt Jacket
Created by Alyson Browett

Not only an adaptable sauce, the yogurt can be used as a marinade as well. I use boneless, skinless chicken thighs because they have more dark meat – and therefore more fat – that holds up better to the high heat of a grill pan or outdoor grill (not that I'm braving the environs any time soon!). You can certainly use breasts; just be sure to cook them to 165° and no more, or you'll get dry, cardboard chicken. Pair the chicken with some whole wheat couscous or quinoa and a salad of artichoke hearts, hearts of palm, red onion and broiled cherry tomatoes with an olive oil/lemon juice dressing.

2-4 boneless, skinless chicken thighs (depending on size)
1 teaspoon olive or grapeseed oil
Yogurt sauce (recipe above)

Marinate the chicken in the yogurt sauce for up to 6 hours in the fridge. If you are short on time, simply let the chicken marinate for 20 minutes at room temperature (you should allow the chicken to come to room temperature even if it's been marinating in the fridge a while). Preheat a grill pan or gas grill to medium-high. Oil the pan or grill and add the chicken. Let the chicken cook on one side for approximately 7 minutes. Flip the chicken and cook for another 7 minutes. Flip the chicken again (making cross-hatched grill marks) for 3 minutes on each side. Serves 2.

Greek-Style Turkey Patties
Created by Alyson Browett

Another (unnamed) neighbor recently told me that she had had a "turkey meatloaf disaster!" I hope this gives you, unnamed neighbor, and the rest of you some ideas for turkey patties. They do not have to be eaten on buns – think of them as personal-sized Mediterranean meat loaves. Keep in mind that turkey is a great blank canvas. Try your own ingredients!

¼ pound ground turkey
¼ cup feta cheese, crumbled
2 tablespoons green onions, finely chopped
1 tablespoon dried oregano
1 teaspoon dried thyme leaves
1 teaspoon kosher salt
1 teaspoon olive or grapeseed oil
Yogurt sauce (recipe above)

Combine the ground turkey, feta cheese, green onion, oregano, thyme and salt and mix thoroughly with your hands. Separate the turkey into 4-5 balls and form ½" thick patties. Preheat a grill pan over medium-high heat. Drizzle the oil over one side of the patties. Place the patties oiled side down into the grill pan and cook, uncovered, for about 15 minutes, flipping at least once. The patties are finished when they reach an internal temperature of 165°. Remove from the heat and allow to rest for 5-10 minutes. Serve with whole wheat buns, yogurt sauce and sliced tomato, cucumber, onion and arugula. Serves 2-4.

Pan-Seared Salmon Tortellini with Warm Yogurt Sauce
Created by Alyson Browett

This is a wonderfully healthy dish that is good any time of the year. The quality of the ingredients makes or breaks this meal, so be sure that you seek out the best salmon possible. To make this a complete meal, serve with steamed broccoli, peas or wilted spinach.

4 6 oz. boneless portions wild-caught Pacific salmon, skin on or off
18 oz. fresh tortellini (Safeway Select brand won in a recent San Francisco Chronicle taste test!)
Salt and pepper, to taste
1-1 teaspoons olive oil
Yogurt sauce (recipe above)

Let the salmon sit at room temperature for about 10 minutes. Bring a large pot of salted water to a boil. In a small pot, slowly heat the yogurt sauce over low heat, stirring constantly. Preheat a sauté pan on medium high. If using skin-on salmon, drizzle the flesh side of the filets with some olive oil, and salt and pepper. Place the filets flesh side down in the sauté pan and sear that side for 3-5 minutes, depending on thickness. While searing, drizzle the filets with olive oil and sprinkle with salt and pepper. When the light pink color starts creeping up the sides, flip the filets and sear for another 3-5 minutes. During the last two minutes of cooking, drop the tortellini into the boiling water, following the package directions for cooking time. Drain the pasta and portion onto plates. Place a salmon filet over the pasta and top with the warm yogurt sauce. Serve immediately. Serves 4.

Do you have a favorite meal or household staple you would like to share? Have questions about an ingredient or how to make your soufflé stand at attention? Email Alyson at eatrightgetfit@gmail.com.