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The Eat Clean Diet

Posted Oct 21 2008 12:20am

When I decided to begin my journey it was as much about getting healthy as it was getting fit. A good deal of time early on was spent working out my nutrition plan.

One of the books I came across was Tosca Reno's Eat Clean Diet Cookbook. I rarely buy cookbooks any longer as it seems that you can find just about any recipe online. Sure enough, a quick Google search and I found several of Tosca's recipes available for preview.

I was so impressed with my "test meals" that I did indeed make the decision to purchase the Eat Clean Diet Cookbook and many of the recipes in that book are now part of my stable of healthy meals.

While I cannot share all recipes with my readers, below are a few that you could yourself find online. Test them out at your convenience and share your thoughts with me on how you like them.

BROWN RICE BREAKFAST BURRITOS
Who would think that rice could be part of your breakfast? In truth it is a wonderful addition to this version of burritos. Use any leftovers for lunch in your cooler.

INGREDIENTS

1/4 cup diced celery
1/4 cup green bell peppers, diced
1/4 cup red bell peppers, diced
1/2 cup scallions, trimmed and chopped
1/2 cup peeled, shredded carrots
3 cups cooked brown rice
10 egg whites + 2 egg yolks
1/4 cup skim milk
Cooking spray
Sea salt and fresh ground black pepper
Warm tortillas
Salsa

METHOD
Coat large skillet with cooking spray. Over medium heat sauté vegetables for several minutes. Meanwhile in separate bowl whisk eggs, milk, salt and pepper. Reduce heat to medium low and pour eggs over vegetables. Add cooked rice and stir constantly until eggs set, about 3 minutes. Spoon into warm low-fat tortillas or eat as scrambled eggs. Top with salsa.

Vegetarian option:
Omit eggs and substitute one pound medium tofu, drained and mashed.

Tortilla options:
Many tortillas are quite fatty but there are brown rice options that are suitable for Clean-Eating purposes (and gluten-free diets, too!).

YIELD
Makes 2-3 servings

NUTRIENTS PER SERVING
Calories: 101
Fat: 12 g
Carbs: 8 g
Protein: 14 g
Cholesterol: 1 mg

ROASTED CHICKEN BREAST WITH RED POTATOES AND ASPARAGUS
Baked to perfection in a medley of fresh vegetables, garlic and spices, this clean-eating meal will have even the fussiest of families reaching for seconds.

INGREDIENTS

Cooking spray
3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
2 lb red potatoes, chopped into 2 inch cubes
1 1/2 cups chopped Roma tomatoes
1 bunch asparagus, trimmed and cut into 1 inch pieces
3/4 cup fresh basil, chopped
8 cloves garlic, thinly sliced
3 tbsp olive oil
1 tsp chopped fresh rosemary
Ground pepper to taste

METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.

YIELD:
Makes 8 servings

NUTRIENTS PER SERVING:
Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g

ROAST STUFFED PORK TENDERLOIN
Pork tenderloin is a delicious and lean source of protein. Preparing it according to this recipe makes it a perfect special Sunday entrée. Add steamed veggies and baked sweet potatoes and you've got a meal. Don't like pork? Use boneless turkey breast instead.

INGREDIENTS

1/2 cup / 125 ml cooked broccoli
1/4 cup / 60 ml finely chopped parsley
1/2 cup / 125 ml breadcrumbs (use gluten-free bread if desired)
1/4 cup / 60 ml fine oat bran (uncontaminated)
1/3 cup / 80 ml chopped walnuts
1/3 cup / 80 ml finely chopped apricots
2 Tbsp / 30 ml water or low sodium chicken stock (gluten free if necessary)
2 pork tenderloins (or one large turkey breast)
1 Tbsp / 15 ml black peppercorns, coarsely chopped
1 tsp / 5 ml dried sage
1 tsp / 5 ml dried rosemary
1 tsp / 5 ml dried thyme
Sea salt

METHOD

In a medium bowl combine broccoli, bread crumbs, oat bran, walnuts, parsley, chopped apricots and 2 tablespoons / 30 ml water or low-sodium chicken stock. Mix well and set aside.

Place pork tenderloins (or turkey breast) on cutting board and butterfly them - cut them in half lengthwise almost all the way through but not quite. Using the blade of a large wide knife, such as a cleaver, flatten the pork tenderloins. Spoon the stuffing into each of the tenderloins or turkey if using.

Fold one side over the other and tie with kitchen twine, starting at the end of the tenderloin or turkey breast. Sprinkle with dried herbs, black peppercorns and sea salt. Place in shallow casserole dish. Bake in preheated 350°F / 177°C oven for 25 to 40 minutes, or until a meat thermometer reads 160°F / 71°C. Remove meat from oven and cover with foil. Let stand for 5 minutes.

Serve pork or turkey with unsweetened applesauce. It is delicious!

YIELD
Makes 8 servings

NUTRIENTS PER SERVING
Calories: 229
Calories from Fat: 63
Protein: 26g
Carbs: 14 g
Dietary Fiber: 1g
Sugars: 1 g
Fat: 7 g
Sodium: 87mg

Stay strong.

Peace.

Susan

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