Blackened salmon sandwich

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

 

 Ingredients

• 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons low-fat mayonnaise
• 4 crusty whole-wheat rolls, split and toasted
• 1 cup arugula
• 2 plum tomatoes, thinly sliced
• 1/2 cup thinly sliced red onion

Preparation

1. Oil grill rack (see Tip); preheat grill to high.
2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
3. Mash avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Nutrition

Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

Don't be intimidated by this fancy-looking breaded-salmon pinwheel, it's quite easy to do. This technique works best when you use "center-cut" salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.

4 servings
Active Time: 15 minutes
Total Time: 30 minutes


Ingredients

1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped rinsed capers

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried

1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

4 teaspoons yogurt cheese (or low fat mayo)



Preparation

Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.

Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.

Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.

Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

Tips & Notes

Ingredient note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.

Nutrition

Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrates; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.



1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 lean meat, 1 fat

Tex-Mex Layered Dip

Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it. 

 

12 servings, about 1/2 cup each

Active Time: 20 minutes

Total Time: 20 minutes

 

 

 

 

Ingredients

• 1 16-ounce can nonfat refried beans, preferably "spicy"
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives, (optional)

 

Preparation

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Tips & Notes

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Nutrition

Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 very lean meat, 1 fat

Mac n Cheese

Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice. 

 

4 servings, 1 1/4 cups each

Active Time: 20 minutes

Total Time: 25 minutes

 

 

 

 

 

Ingredients

• 8 ounces whole-wheat elbow noodles, (2 cups)
• 1 10-ounce package frozen chopped broccoli
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3/4 cup shredded extra-sharp Cheddar cheese
• 1/4 cup shredded Parmesan cheese
• 1 teaspoon Dijon mustard

Preparation

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Nutrition

Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat 

Grilled Pizza

The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.

6 servings

Active Time: 30 minutes

Total Time: 30 minutes

 

 

 

 

 

 Ingredients

• 1 plum tomato, diced
• 1 cup canned black beans, rinsed
• 1 cup fresh corn kernels, (about 2 ears)
• 2 tablespoons cornmeal
• 1 pound prepared whole-wheat pizza dough
• 1/3 cup barbecue sauce
• 1 cup shredded mozzarella, preferably smoked mozzarella

Preparation

1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition

Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 starch, 3 medium-fat meat

Vegan Pumpkin Pancakes

People often ask me why I make so many vegan recipes. There are actually tons of reasons, one being that I have several vegan friends, so I frequently cook for them.

This recipe is being submitted for a special friend who happens to take a Gluten and Dairy free lifestyle. Jenn this one is for you!! Hope you can have all the ingredients ???

But the second reason is that so many kids today have allergies to a variety of foods, many specifically to dairy and eggs. Since vegans don’t eat any animal products or foods made by animals such as honey, these dishes are good for some kids with specific allergies. (LIKE MINE)

I made these pancakes for a bunch of friends who aren’t vegan and they didn’t know that they were dairy and egg free until they had cleaned their plates . Light as feathers, but with tons of depth of flavor and added texture from the spelt or buckwheat, these pancakes are a real treat. I actually served them for dessert later that night and the kids had a blast eating them with their hands and dipping them in syrup. See, pancakes really can be enjoyed morning, noon and night!

Vegan Pumpkin Pancakes (Makes 18 Pancakes)

1 Cup Gluten Free Flour
1/2 Cup Buckwheat or Spelt Flour (I tested both versions and they were equally delicious)
      - Jenn was unsure if you were able to have this?
2 Tsp Baking Powder
1 Tsp Baking Soda
1/2 Tsp Cinnamon
1/2 Tsp Salt
1 1/4 Cup Rice Milk (you could also use soy or almond milk)
1 Tbsp Maple Syrup, plus extra for serving with pancakes
1 Tbsp Vegetable Oil, plus extra for greasing the pan
1/2 Cup Pumpkin Puree, canned


1. Mix the dry ingredients in a bowl.
2. Mix the wet ingredients in a separate bowl.
3. Add the wet ingredients to the dry ingredients and whisk to combine (don’t over mix, some lumps are fine).
4. Heat a griddle or large saute pan over medium heat and lightly
grease with oil.
5. Ladle as many pancakes as possible (about 2 tbsp of batter for each one) on the griddle and cook 2 minutes or until bubbles start forming on the surface and the bottom is golden brown.
6. Flip the pancakes and cook another 2 minutes.
7. Repeat the process until you run out of batter (you can hold the finished pancakes in a 250 degree oven while you finish making the pancakes).
7. Serve with maple syrup and enjoy.

Twisted Gnocchi

For this recipe, convenient store-bought potato gnocchi are tossed with delicate ribbons of zucchini, shallots and cherry tomatoes that have all been sautéed in nutty browned butter.


4 servings, 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes




Ingredients

1 pound fresh or frozen gnocchi

2 tablespoons butter

2 medium shallots, chopped

1 pound zucchini, (about 3 small), very thinly sliced lengthwise (see Tip)

1 pint cherry tomatoes, halved

1/2 teaspoon salt

1/4 teaspoon grated nutmeg

Freshly ground pepper, to taste

1/2 cup grated Parmesan cheese

1/2 cup chopped fresh parsley





Preparation

Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.

Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes. Stir in Parmesan and parsley. Add the gnocchi and toss to coat. Serve immediately.

Nutrition

Per serving: 424 calories; 10 g fat (6 g sat, 0 g mono); 25 mg cholesterol; 66 g carbohydrates; 17 g protein; 5 g fiber; 753 mg sodium; 539 mg potassium.



4 1/2 Carbohydrate Serving



Exchanges: 2 1/2 starch, 2 vegetable, 1 medium-fat meat, 1 fat

Indian-Inspired Salmon w. apricot couscous

Yogurt sauce flavored with lemon, cumin and cilantro tops this Indian-inspired grilled salmon and apricot couscous. Try this quick, easy recipe for entertaining. Serve with steamed snap peas and a glass of Gewurztraminer.

  4 servings
Active Time: 35 minutes

Total Time: 35 minutes

 

 

 

 

 

Ingredients

• 1/2 cup nonfat plain yogurt
• 3 scallions, sliced, greens and whites separated
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon ground cumin
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1/2 cup chopped dried apricots
• 1 tablespoon minced fresh ginger
• 1 1/4 cups water
• 1 cup whole-wheat couscous
• 1 pound salmon fillet, preferably wild Pacific, skinned and cut into 4 portions
• 1/4 cup chopped toasted cashews, (see Tip)

 

Preparation

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl.
3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If broiling, coat a broiler pan with cooking spray. If grilling, oil the grill rack (see Tip). Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.

Tips & Notes

• Tips: To toast chopped cashews, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 571 calories; 21 g fat (4 g sat, 9 g mono); 68 mg cholesterol; 65 g carbohydrates; 34 g protein; 10 g fiber; 526 mg sodium; 776 mg potassium.
3 1/2 Carbohydrate Serving
Exchanges: 3 starch, 1 fruit, 3 lean meat, 1 1/2 fat

Stir-Fry

Seitan's toothsome texture and taste make it a perfect vegetarian stir-fry ingredient that even nonvegetarians will love. Make it a meal: Serve over rice noodles to soak up the rich sauce and mix up some lightly sweetened iced green tea to drink.

4 servings, 1 1/2 cups each



Active Time: 35 minutes



Total Time: 35 minutes

Ingredients

1/2 cup dry sherry, or Shao Hsing rice wine (see Ingredient Note)

1/2 cup water

2 tablespoons brown sugar

2 tablespoons lime juice

2 tablespoons hoisin sauce

2 teaspoons cornstarch

1/4 teaspoon salt

2 tablespoons canola oil, divided

1 pound water-packed seitan, preferably chicken-style, drained, patted dry and broken into bite-size pieces (see Ingredient Note)

1/4 cup chopped unsalted peanuts

2 teaspoons minced fresh ginger

4 carrots, thinly sliced

2 bell peppers, thinly sliced

1/4 cup chopped fresh cilantro, (optional)



Preparation

Whisk sherry (or rice wine), water, brown sugar, lime juice, hoisin, cornstarch and salt in a small bowl.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add seitan; cook, stirring occasionally, until crispy, 4 to 6 minutes. Stir in the remaining 1 tablespoon oil, peanuts and ginger. Cook, stirring often, until fragrant, about 1 minute. Add carrots and bell peppers, and cook, stirring constantly, about 1 minute.

Whisk the sauce and add to the pan; stir to coat. Reduce heat to medium, cover and cook until the vegetables are crisp-tender and the sauce is thickened, 3 to 4 minutes. Stir in cilantro, if using.

Tips & Notes

Ingredient Notes: The "cooking sherry" sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store.

Shao hsing (or Shaoxing) is a seasoned rice wine available in most Asian specialty markets and some larger supermarkets' Asian sections.

Seitan is processed wheat gluten that is high in protein and has a meaty texture. It can be found in health-food stores or large supermarkets near the tofu. The actual weight of the seitan in a package varies depending on whether water weight is included. Look for the "drained weight" on the label. We used two types of White Wave seitan: one has a 1-pound 2-ounce water-packed package containing "8 ounces drained" seitan and one comes in a package labeled "8 ounces" that actually contains 8 ounces of seitan.

Nutrition

Per serving: 329 calories; 12 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 33 g carbohydrates; 20 g protein; 12 g fiber; 702 mg sodium; 430 mg potassium.



1 1/2 Carbohydrate Serving



Exchanges: 2 vegetable, 1 other carbohydrate, 2 very lean meat, 2 fat

Caramelized Onion Lasagna

This unusual lasagna with portobello mushrooms, sweet onions, spinach and Gorgonzola cheese has a rich, complex flavor. It's also great with goat cheese instead of Gorgonzola, if you prefer.

 

9 servings

Active Time: 1 hour 10 minutes

Total Time: 1 hour 40 minutes

Ingredients

Caramelized Onion Lasagna

• 8 ounces lasagna noodles, preferably whole-wheat

Caramelized Onion Filling

• 3 tablespoons extra-virgin olive oil
• 3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip)
• 4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced
• 1/2 cup red wine
• 1 teaspoon salt
• Freshly ground pepper, to taste

Spinach & Cheese Filling

• 4 cups baby spinach
• 2 cups nonfat ricotta cheese
• 1/2 cup chopped fresh basil
• 1/2 teaspoon salt

White Sauce & Topping

• 2 tablespoons extra-virgin olive oil
• 3 tablespoons all-purpose flour
• 2 cups low-fat milk
• 1/2 teaspoon salt
• 2 ounces crumbled Gorgonzola cheese
• 1/3 cup chopped walnuts
• 1/4 cup chopped fresh basil

Preparation

1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth.
4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
5. To assemble lasagna: Preheat oven to 375°F. Coat a 9-by-13-inch baking pan with cooking spray.
6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil.
7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day.

• Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.
• Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.

Nutrition

Per serving: 345 calories; 14 g fat (3 g sat, 7 g mono); 9 mg cholesterol; 39 g carbohydrates; 16 g protein; 8 g fiber; 680 mg sodium; 514 mg potassium.

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 2 vegetable, 1 medium-fat meat, 2 fat

 

 

Watermelon Sangria

Watermelon Sangria

1 small seedless Sugar Baby watermelon, rind removed, cut into 3-inch chunks
Juice of 1 lime
Juice of 1 lemon
3 ½ cups pink wine
6 cups of natural lemonade, chilled
3 fresh oranges (washed and peeled) quartered and sliced
Ice cubes

1. Place watermelon and citrus juices in the blender and blend until smooth. Strain through mesh strainer into a large bowl.
2. Add pink wine and lemonade. Stir to combine.
3. Prepare two large pitchers by filling one-third with ice and layering the orange segments among the ice cubes. Pour sangria mixture into pitchers. Serve cold.

Apple-Walnut Oatmeal

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Details

Breakfast doesn’t have to be difficult! Try this easy and tasty oatmeal recipe submitted by Emily, a member of our Eat-Clean Diet® Community. The combination of cinnamon, apples and walnuts will be a new family favorite!

Ingredients

• ½ cup / 120 ml uncooked oats
• 1 medium apple, chopped
• 1 tsp / 5 ml cinnamon
• 1-2 Tbsp / 15 – 30 ml water
• 1 Tbsp / 15 ml chopped walnuts

Preparation

1. Prepare your oatmeal according to package instructions.
2. Place chopped apple in a bowl. Add cinnamon and lightly toss to coat.
3. Add the 1-2 Tbsp of water along with the chopped apple to a saucepan on medium heat.
4. Cook until the apple is softened.
5. Mix oatmeal, softened apple and walnuts in a bowl.
6. Serve and enjoy!

Nutritional Value for One Serving

Calories: 299
Calories from Fat: 74.7
Total Fat: 8.3 g
Saturated Fat: 1 g
Total Carbs: 27.9 g
Fiber: 10.1 g
Protein: 6.7 g
Sodium: 0 mg
Cholesterol: 0 mg

Tangy Pumpkin Seed Salad

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YIELD: 8 SERVINGS
PREPARATION TIME: 5 MINUTES
COOKING TIME: 0 MINUTES

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Details

Add some kick to your meals with this delicious side salad! The combination of lemon and Worcestershire sauce in the dressing will have your taste buds dancing while the healthy fats in this salad feed your skin to make it glow!

Ingredients

• 2 cloves garlic, minced
• ½ tsp / 2.5 ml sea salt
• 2 Tbsp / 30 ml fresh lemon juice
• 1 tsp / 5 ml Worcestershire sauce
• 1/2 cup / 120 ml best-quality olive oil
• Freshly ground black pepper to taste
• 10 cups of the lettuce of your choice
• 1/3 cup / 90 ml toasted pumpkin seeds

Preparation

1. Rinse lettuce of your choice under cold water and set aside in a bowl. 
2. In a small bowl, add minced garlic and salt.
3. Whisk lemon and Worcestershire sauce into the garlic.
4. Continue to whisk the dressing while slowly pouring the olive oil in a steady stream. Whisk until smooth. 
5. Add freshly ground black pepper to taste.
6. Add pumpkin seeds to the lettuce then pour the dressing over top.
7. Toss the lettuce to coat with dressing and serve.

Tosca's Tip

The dressing for this salad is perfect for a Clean Caesar Salad! Tear two heads of romaine lettuce into bite sized pieces, add the dressing and toss to coat, then serve with fresh parmesan cheese on top. Much healthier than a regular Caesar salad but with all of the flavor!

Nutritional Value for One Serving of Salad:

Calories: 120
Calories from Fat: 98
Total Fat: 10.9 g
Saturated Fat: 1.7 g
Total Carbs: 4.3 g
Fiber: 1.6 g
Protein: 3.86 g
Sodium: 56 mg
Cholesterol: 0 mg

Fruit Bruschetta

Fruit Bruschetta

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YIELD: 20 SLICES

PREPARATION TIME: 15 MINUTES

COOKING TIME: 0 MINUTES

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Details

Fruit Bruschetta is perfect for Sunday brunch. Trick your friends into thinking you’re a master chef with this beautiful, yet quick and delicious dish from Tosca Reno’s Eat Clean Cookbook.

Ingredients

• 1/2 cup / 120 ml low-fat cottage cheese or yogurt cheese

• 1 whole-grain baguette, sliced on the diagonal into 1/2-inch pieces

• 1/2 cup / 120 ml sliced fresh strawberries

• 1/2 cup / 120 ml fresh blueberries

• 1/2 cup / 120 ml raspberries

• 1 tin mandarin orange slices in their won juice, drained, juice reserved

Preparation

1. Preheat oven to 400ºF / 200ºC.
2. Prepare a baking sheet by lining with parchment paper.
3. Arrange slices of baguette on the baking sheet and toast the bread.
4. Mix cottage cheese or yogurt cheese with 2 Tbsp / 3 ml of the mandarin juice. If using cottage cheese, mash well to make smoother.
5. Once the bread is toasted, spread the cottage cheese or yogurt cheese on top of the hot toast.
6. Arrange toast on a serving platter, set strawberry slices on to and then distribute the rest of the fruit on top of the strawberries.

Nutritional Value For One Slice with One-Tsp Yogurt cheese and One-Tsp Fruit Mixture:

Calories: 51
Calories from Fat: 6
Total Fat: 1 g
Saturated Fat: 0 g
Total Carbs: 8 g
Fiber: 1 g
Protein: 3 g
Sodium: 100 mg
Cholesterol: 0 mg

Easy Chicken Salad

I swapped out the mayo in your typical chicken salad with some protein packed cottage cheese. I made it a delicious lunch by cutting up a whole wheat pita brushed with a tiny bit of olive oil and pepper and toasting it until crispy- yummy pita chips!

Ingredients

• 1 large cooked chicken breast, cut into small pieces
• 1/4 of a large red onion, diced
• 1 celery stalk, diced (including leaves)
• 1/2 cup cottage cheese, I use 1% no sodium added
• 1/4 cup of white wine vinegar
• 1/4 cup of dijon mustard
• salt and pepper to taste

Instructions

Start by mixing the cottage cheese, white wine vinegar, and dijon mustard. I like a little more mustard in mine so feel free to add more if you like! Toss with chicken, onion, and celery. Add salt and pepper to taste. Serve over a salad or with home made pita chips. Enjoy!

YIELD: 2
PREPARATION TIME: 5-10 minutes
COOKING TIME: 0

Eat-Clean Chicken Wrap

This chicken wrap is a great flavor combination, and it is easy to make ahead and take with you.

Ingredients

• Grilled Chicken (Cut into Strips)
• Grilled Bell Peppers (Cut into Strips)
• Miso Mayo
• Ezekial Wrap
• Lettuce

Instructions

First marinate the boneless skinless chicken breasts for about an hour, the marinade that I have used is a combination of the following items:
Soy Sauce
Orange Juice
Honey
Apple Cider Vinegar
Chile Powder
Onion
Garlic
Paprika

You could skip the marinade, and just season the chicken any way that you like it on the grill.

Then grill boneless skinless chicken breast, and peppers.

Served with a starch, this makes a great dinner for my family, and then I use the left overs to make my wraps during the week.

After grilling, and letting the chicken and peppers cool off cut them into strips, and store them in the frige.

I have been making enough left overs as part of this weekend meal to make 3-4 wraps for lunch during the week.

To make a wrap I take one Ezekial Wrap, spread about a Tablespoon of Miso Mayo onto it, then add lettuce, chicken, and peppers. And wrap it up. I store it in parchament paper so that it travels well, and so that when you eat it the fillings dont get messy.

I hope you will try this and let me know what you think.

YIELD: 3-4 wraps
PREPARATION TIME: 30 minutes or so (to prepare ingredients ahead of time)
COOKING TIME: 5 minutes (to make a wrap for lunch)

Turkey Meatballs w/ spicy tomato sauce

Turkey Meatballs w/ spicy tomato sauce

Serves: 8
Makes: 48, 1-tbsp meatballs
Hands-on time: 45 minutes
Total time: 1 hour, 15 minutes


INGREDIENTS:

SAUCE

• 1 tbsp olive oil
• 1 medium white onion, finely diced
• 2 cloves garlic, minced
• 2 tsp cumin, ground
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 3 cups low-sodium chicken stock
• 4 medium plum tomatoes, diced
• 2 tbsp jarred tomato paste
• 1 lemon, zested (about 1 tbsp)
• 1/2 cup cilantro sprigs, finely chopped
• Sea salt and fresh ground black pepper, to taste

MEATBALLS

• 1 medium white onion, peeled
• 2 lbs lean ground turkey
• 3 cloves garlic, minced
• 1/2 cup cilantro sprigs, finely chopped
• 1 tsp cumin, ground
• 1 tsp paprika
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 1/8 tsp cayenne pepper
• Sea salt and fresh ground black pepper, to taste


INSTRUCTIONS:

1. Prepare sauce: Heat a large saucepan over medium-high heat. Add oil, onion and garlic. Cook, stirring frequently, for about 3 to 5 minutes or until onion is translucent. Add cumin, cinnamon and ginger and continue to cook, stirring continuously for about 1 to 2 minutes or until fragrant. Add stock, tomatoes, tomato paste and zest to pan and bring to a boil. Reduce heat to medium-low and simmer for 15 to 20 minutes. Season with salt and pepper.

2. Prepare meatballs: Preheat oven to 400°F and line a baking sheet with parchment paper.

3. Using a cheese grater, finely grate onion into a large mixing bowl. Strain and discard all excess liquid from onion and place grated onion back into bowl. Add remaining meatball ingredients to bowl and mix well until combined. If mixture is very soft, cover and refrigerate for at least 1 hour to allow mixture to firm up.

4. Using a tablespoon or small ice-cream scooper, scoop out 1 tbsp of mixture and roll it into a ball. Separate meatballs 1 inch apart on baking sheet and bake for 6 minutes, or until lightly browned on outside. Remove from oven. Repeat until all mixture is used up.

5. Stir cooked meatballs into sauce, increase heat to medium-high and bring sauce to a boil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat, stir in cilantro and season with salt and pepper.

TIP: For a complex, high-fiber carb to keep your energy levels up even longer, pair your meatballs with a side of couscous. Or serve with a side of green beans to get your daily veggie fix!

NUTRIENTS per serving (6 meatballs and 1/3 cup sauce):
CALORIES: 180
TOTAL FAT: 3.5 g
SAT. FAT: 0 g
CARBS: 8 g
FIBER: 2 g
SUGARS: 4 g
PROTEIN: 29 g
SODIUM: 170 mg
CHOLESTEROL: 55 mg

By Joanne Lusted

Chicken Fingers

After watching Jamie Oliver showing how nuggets are made I thought we better put up a healthy "CLEAN" alternative....


Ingredients

Canola oil cooking spray
1/2 cup sliced almonds or pecan pieces
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders or chicken breast cut into strips

Preparation
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet.Place baking sheet with rack in the oven while it preheats.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Carefully remove the baking sheet from the oven and coat with cooking spray; place the tenders on the prepared rack and lightly coat tenders with cooking spray, turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
These are great with Clean Eating Onion Dressing or your favorite clean eating dip! Enjoy!
Nutrition
Per serving (serves 4) :

Calories 174
Fat 4 g
Carbohydrates 4 g
Protein 27 g

Bison Burgers

Bison Burgers

YIELD: 4 patties
PREPARATION TIME: 20 minutes
COOKING TIME: 14-20 minutes

Details

What man doesn't love to fire up the barbecue? There is something primitive and tough about hot coals, fire, and cooking outdoors. Trade greasy, heart-attack-on-a-plate burgers for these juicy, delicious and Clean bison burgers. Visit your local butcher to select the best ground bison.

Ingredients

• 1 Tbsp / 15 ml olive or safflower oil
• 3/4 cup / 180 ml finely chopped onion
• 2 egg whites
• 1/4 cup / 60 ml oat bran or oatmeal ground in a coffee grinder
• 1/4 cup / 60 ml cooked, mashed sweet potato
• 1 Tbsp / 15 ml molasses
• 1 tsp / 5 ml crumbled, dried oregano
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml freshly ground, black pepper
• 1 lb / 455 g ground bison

Preparation

Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.

Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.

Stir in onions and bison. Mix the ingredients together with clean hands until just combined. This is real hands-on cooking. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.

Grill the patties for 7-10 minutes on each side or until the burgers reach desired doneness.

If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.

Tip: Pair these burgers with whole-wheat or Ezekiel buns. Top the burgers with cut-up tomatoes, leafy greens, and hummus.

Nutritional Value for One Patty (no bun)

Calories: 143
Protein: 22 g
Carbs: 6 g
Dietary Fiber: 2.5 g
Fat: 2 g
Sat. Fat: 1 g
Sodium: 50 mg
Cholesterol: 80 mg

Jerk-Spiced Tilapia

Jerk-Spiced Tilapia

Ingredients

• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves of garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded, and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets

Preparation

Combine herbs and spices in a small bowl and mix well.

Coat tilapia fillets with olive oil. Pat both sides with spices.

Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!

Nutrients Per Serving

Calories: 160
Protein: 20 g
Carbohydrates: 0 g
Dietary Fiber: 1 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 242 mg
Cholesterol: 50 mg

Strawberry Lemonade

Strawberry Lemonade

INGREDIENTS:
2 1/2 cups strawberries (about 1 lb), halved and hulled,
plus 6 whole strawberries for garnish
1 1/2 cups cold filtered water
1 cup fresh lemon juice (juice 4 to 5 lemons)
1/4 cup agave nectar
INSTRUCTIONS:

ONE: Place strawberries in a blender or bowl of a food processor and purée. Strain liquid through a medium mesh sieve into a pitcher.

TWO: Stir in water, lemon juice and agave. Add more lemon juice or agave to taste. Serve over ice. Garnish with whole strawberries.

Gluten Free Penne w/ mushroom sauce

Gluten Free Penne w/ mushroom sauce
INGREDIENTS

1 oz dried wild mushrooms
1 cup boiling water
2 tsp extra-virgin olive oil
1 (8 oz) package sliced mushrooms
1 Tbsp fresh thyme
1 clove garlic, minced
1 cup fat-free ricotta cheese *
2 Tbsp grated Parmesan cheese
1 egg yolk
1 tsp kosher salt
1 (16 oz) package brown rice or high-protein penne pasta
* if you're lactose intolerant, experiment with soy ricotta cheese



PREPARATION

Place dried wild mushrooms in a medium bowl. Pour boiling water over them and let rehydrate for 20 minutes. Drain mushrooms and liquid into a measuring cup; set both wild mushrooms and liquid aside (there should be just over 3/4 cup liquid in the measuring cup).
Heat oil in a frying pan over medium heat. Sauté sliced mushrooms with thyme and garlic until soft and fragrant, about 10 minutes, stirring often. Add reserved wild mushrooms; cook for 2 or 3 more minutes.

While the mushrooms are cooking, combine ricotta cheese, Parmesan cheese, egg yolk, salt and 3/4 cup of the reserved wild mushroom liquid in a blender; purée.

Bring a large pot of water to a boil. Cook penne according to the package directions; drain and set aside. Reserve 1/4 cup of the pasta water to thin the sauce, if necessary.

Reduce the mushroom mixture to medium-low heat and slowly stir in the cheese mixture. Stir continuously for 5 to 7 minutes until the sauce is thickened and coats the back of a spoon; remove from heat. Stir in cooked penne, adding some of the reserved pasta water if the sauce gets too thick, and serve.