Eat Clean Chicken Salad
1 lb. boneless skinless chicken breast
1/2 c. mustard
1/2 c. chopped scallions
1 tsp. fresh dill weed
1 tsp. garlic powder
1 tsp. black pepper
1 tbsp. chopped tomato
Shred chicken in food processor or just chop –depends on how you like the texture, and stir in seasonings. Add tomato. Refrigerate until ready to serve. 3 servings. Another option would be to use Greek Yogurt! Adds more protein!
Total Fat: 7 g
Protein: 49 g
Carbs: 5 mg
Clean Eating Quiche
2 c. eggplant, chopped
1 c. zucchini, chopped
1 c. red pepper, chopped
1 c. yellow onion, chopped
2 cloves garlic, minced
2 tsp. extra virgin olive oil
4 artichoke hearts, thawed and chopped
1 cup egg whites
1 cup skim milk
¾ tsp. ground pepper
½ tsp. dried thyme
½ tsp. dried oregano
½ c. fresh basil, torn
¾ c. part skim shredded mozzarella
Preheat oven to 425 degrees. Saute eggplant, zucchini, pepper, onion and garlic in oil in a large skillet over medium heat for 10 minutes. Turn off heat and fold artichokes into vegetable mixture.
In a medium bowl, whisk together egg, egg whites, milk, pepper, basil and mozzarella to vegetable mixture. Stir until everything is evenly distributed.
Oil an 8 inch pan and pour in vegetable mixture. Cook for 25 – 30 minutes. Remove from oven and let sit for 10 minutes before serving. Serves 5.
Nutritional Information (per 1/5 quiche)
Fat: 5 g
Carbs: 22 g
Protein: 15 g
Clean Eating Meatballs
This recipe is not only tasty but it’s really versatile. Use them is spaghetti or enjoy them in a pita for lunch. Kids love this too!
1 1/2 lbs. lean ground turkey or chicken
1/2 c. finely chopped onion
1 egg, lightly beaten
1 c. oat bran
2 tbsp. parsley, finely chopped
2 tbsp. fresh basil, finely chopped
2 tbsp. fresh oregano, finely chopped
2 cloves garlic, minced
1 tsp. sea salt
1 tsp. freshly ground black pepper
Preheat oven to 400 degrees. Mix egg and oat bran in a large bowl. Add remaining ingredients and mix. Use an ice cream scoop to place on lightly greased cookie sheet. Place in oven and cook for 20 minutes or until golden. Makes 12-16 meatballs. 6 servings.
Fat: 2 g
Protein: 30 g
Baked Chicken Fingers
1 1/2 lbs. boneless, skinless chicken breasts
1/2 c. skim milk
1 Tbsp. Dijon mustard
1/4 c. sliced almonds
1/4 c. rolled oats
1/2 c. whole wheat bread crumbs
1 tbsp. dried parsley flakes
1/4 tsp. freshly ground black pepper
Preheat oven to 375 degrees. Lightly coat a baking sheet with olive oil.Trim any fat from chicken and cut into strips (approx. 6-8 per breast).
Stir milk and mustard together in a bowl. In a separate container mix together almonds, oats, bread crumbs, parsley, and black pepper.
One at a time, dip chicken into milk mixture then dredge them in oatmeal mixture, making sure each piece is evenly coated.
Arrange on baking sheet and bake for 14 to 16 minutes, turning once, or until chicken is cooked through and coating is golden brown.
Fat: 8 g
Carbs: 7 g
Protein: 37 g
You can also use turkey for this recipe.
1 lb. boneless, skinless chicken breasts, cut into 2 inch pieces
2 cloves garlic, minced
1 (10 oz.) pkg. mushrooms, halved
1 small zucchini, halved and cut into 1/2 in. slices
2 tomatoes, chopped
1/2 tsp. sea salt
1/2 tsp. pepper
1/2 tsp. thyme
1/2 tsp. oregano
In a large nonstick skillet over medium heat brown chicken for 2 – 3 minutes. Stir chicken and add remaining ingredients.
Saute for 5 minutes, stirring once or twice. Cover with a lid, turn heat down to low and simmer for 10 – 12 minutes. Makes 4 servings.
Fat: 7 g
Carbs: 45 g
Protein: 41 g
4 small zucchinis, cut into 3 x 3/4 in. fries
1/4 tsp. sea salt
Freshly ground black pepper
1 tbsp. extra virgin oilve oil
2 tbsp. Parmesan cheese
Preheat oven to 450 degrees. Line a rimmed baking sheet with foil and coat lightly with olive oil.
In a large bowl, combine zucchini, salt, pepper and oil. Toss to coat thoroughly.
Arrange zucchini on prepared baking sheet in a single layer and roast, tossing once halfway through cooking, for 18 to 20 minutes or until lightly browned. Transfer to a plate and sprinkle with Parmesan cheese.
Nutritional information (per 1 cup serving)
Fat: 4 g
Carbs: 4 g
Protein: 2 g
This minestrone soup recipe contains quinoa, which contains all the amino acids that the body needs.
2 Tbsp. olive oil
2 medium carrots, peeled and diced
1 cup fennel, diced
1 cup red onion, diced
2 garlic cloves, finely minced
2 bay leaves
2 tsp fresh thyme leaves, chopped
1 1/2 cups cooked cannellini beans, rinsed and drained
2 cups fresh plum tomatoes, peeled, chopped and seeded
1/3 cup uncooked quinoa
Sea salt and freshly ground pepper
1 cup fresh spinach, finely chopped
3 tbsp. finely chopped basil
2 oz. Parmesan, grated
In a large pot or Dutch oven, heat oil over medium heat. Add carrots, fennel, onion, garlic, bay leaves, and thyme. Cook, stirring often, until vegetables are tender, about 8 minutes. Add 6 cups water, beans, tomatoes, and quinoa. Increase heat to high and bring to a boil. Reduce heat to low and simmer gently until quinoa is tender, about 20 minutes. Remove bay leaves and add salt and pepper. Stir spinach and basil into soup just before serving. Garnish each with 1 Tbsp. cheese. Makes 8 servings.
Nutritional Information (per 1 cup serving)
Fat: 5 g
Carbs: 19 g
Protein: 5 g
Pumpkin Pie Oatmeal
1/4 c. skim milk or almond milk
6 Tbsp. water
1/4 c. old-fashioned oats
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder
In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed. Pour protein mixture over oatmeal. Makes 1 serving.
Fat: 8 g
Protein: 21 g
Carbohydrates: 25 g
2 medium Portobello mushrooms, thinly sliced
Olive oil cooking spray
Seas salt and fresh ground pepper
4, 5 oz boneless, skinless chicken breasts, pounded 1/8” thin
½ cup shredded low fat mozzarella cheese
2 Tbsp finely chopped flat leaf parsely, divided
¼ cup whole-wheat flour
1 cup jarred all-natural tomato sauce
2 tsp. olive oil
Preheat oven to 350 degrees. Arrange mushroom slices in a single layer sheet, sprayed with olive oil (can put on parchment paper). Mist with olive oil spray and season with salt and pepper. Bake for 15 minutes. Remove and set aside to cool- leave oven on at 350. Salt and pepper both sides of chicken breasts then spread mushrooms, 2 tbsp of cheese and 1 tsp. or parsely on top. Fold in sides of chicken breasts and roll them up, tying them up with kitchen twine or toothpicks. Dredge rolls in flour. Cook rolls in skillet with olive oil over medium heat, searing each side for 1 minute until entire roll is golden brown. Transfer rolls to baking sheet and place in oven for 8-20 minutes (depends on thickness of chicken! If greater than 1/8, go longer!). Warm tomato sauce (don pepino is yummy). Serve chicken on top of tomato sauce.
Fat: 6 g
Protein: 42 g
Carbohydrates: 14 g
**This is soooo yummy reheated the next day!
Preheat over to 350 degrees.
3 ½ cups coarsely grated zucchini
3 eggs, beaten
1/3 cup flour
½ cup grated mozzarella
½ cup grate parmesan
1 tbsp fresh basil leaves, minced (or ½ tsp dried)
Salt and pepper
9×13 bakin pan
Salt the zucchini lightly and let sit for 15 minutes. Squeeze out all excess moisture.
Combine all crust ingredients and spread into oiled 9×13 baking pan. Bake for 20-25 minutes until surface is dry and firm. Brush the top with oil and broil under moderate heat for 5 minutes.
Pile all your favorite pizza toppings and heat the nice pizza mess in 350 degree oven for about 25 minutes. Serve with a big tossed salad.
Note: It is OK to double for thicker crust.
Susan’s Roasted Green Beans
1 lb fresh greens
1-2 bulbs of fennel (trim off green and take out core)
2-3 shallots, roughly chopped
Slice fennel into green sized slices. Mix up veggies in a glass casserole dish. Mix into olive oil, salt and pepper. Roast at 400 degrees or hotter for 45 minutes. Toss a few times til’ brown and sizzly.