Some Clean Eating Mag Recipes you may want to print & enjoy...
Low-Fat Cinnamon-Vanilla French Toast
Serves 3. Hands-on time: 10 minutes. Total time: 10 minutes.
We’ve re-vamped this breakfast favorite so that it’s lower in calories but still retains its sweet taste. Cinnamon and vanilla extract add a little zip to this traditional dish.
INGREDIENTS:
2 egg whites
1/4 cup nonfat milk
1 tsp vanilla extract
1/2 tsp cinnamon
6 slices whole-wheat bread
1 1/2 cups fresh fruit -- strawberries, bananas or oranges -- cut into pieces
1 1/2 real maple syrup
INSTRUCTIONS:
ONE: Heat a nonstick griddle to high or 400°F.
TWO: In a bowl, whisk together egg whites, milk, vanilla extract and cinnamon.
THREE: Dunk each side of bread in egg white mixture. Lay each slice on the griddle. Cook for 2 to 3 minutes per side.
FOUR: When you are finished cooking the toast, put two pieces on each plate, top with 1/2 cup fresh fruit and 1/2 tbsp real maple syrup.
Nutrients per 2-slice serving:
Calories: 212, Total Fat: 2 g, Sat. Fat: 0.5 g, Carbs: 37 g, Fiber: 5.5 g, Protein: 11 g,
Sugars: 14 g, Sodium: 314 mg, Cholesterol: 0.5 mg
Turkey Meatloaf with Cauliflower Mashed Potatoes
Serves 6. Hands-on time: 15 minutes. Total time: 50 minutes.
This meatloaf and mashed potatoes combo tastes just as good as grandma’s did, but it has much fewer calories. Not only that, it also counts as a serving of vegetables
since we snuck in some shredded carrots and replaced half the potatoes with cauliflower.
Turkey Meatloaf
INGREDIENTS:
1 pound extra lean ground turkey
2 egg whites
1/2 cup whole-wheat bread crumbs
1/4 cup nonfat milk
1/2 cup diced onion
1/2 cup shredded carrots
2 tsp Italian seasoning, divided
1/2 tsp cinnamon
1/2 tsp Sea salt and ground black pepper, to taste
1/2 cup tomato paste
4 tbsp water
INSTRUCTIONS:
ONE: Preheat oven to 375°F.
TWO: In a bowl, mix together turkey, egg whites, bread crumbs, milk, onion, carrots, 1 tsp Italian seasoning, cinnamon, and sea salt and pepper to taste. Press into a loaf pan.
THREE: Whisk together tomato paste, water and remaining tsp Italian seasoning. Spoon on top of meatloaf.
FOUR: Bake for 50 minutes.
Nutrients per 3/4 cup serving:
Calories: 153 Total Fat: 1 g, Sat. Fat: 0 g, Carbs: 13 g, Fiber: 2 g, Protein: 21 g, Sugars: 4.5 g, Sodium: 362 mg, Cholesterol: 37 mg
Cauliflower Mashed Potatoes
INGREDIENTS:
Makes about 5 cups.
1 head of cauliflower, divided into pieces
3 potatoes, either Idaho or Yukon Gold, cut into chunks
1/4 cup nonfat milk
Sea salt and ground black pepper, to taste
INSTRUCTIONS:
ONE: Steam cauliflower in a steamer (about 15 minutes).
TWO: In a medium sized pot, bring potatoes to a boil. Boil until soft, about 10 minutes.
THREE: Drain potatoes and remove peels.
FOUR: Mash cauliflower and potatoes together. Then add milk, sea salt and pepper. Serve with meatloaf.
Nutrients per3/4-cup serving:
Calories: 100, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 22 g, Fiber: 3.5 g, Protein: 4 g, Sugars: 3 g, Sodium: 59 mg, Cholesterol: 0 mg
NUTRITIONAL BONUS : Because this lean meatloaf is topped with tomato paste, it is a good source of vitamin C. Tomatoes are, in fact, an amazing source of vitamin C as a large tomato contains about 23 milligrams. Vitamin C enhances the absorption of iron, and since turkey is a good source of iron, this dish packs a nutritional punch.
Quick Quinoa
Serves 5.
INGREDIENTS:
1 cup quinoa (dry)
2 cups fat-free vegetable broth
1 15-oz can garbanzo beans (drained and rinsed)
1 head fresh broccoli, cut into florets
INSTRUCTIONS:
ONE: Rinse and measure quinoa. Place in medium/large pan, add vegetable broth.
TWO: Bring to a boil, reduce and simmer for 15 minutes.
THREE: Add garbanzo beans and broccoli. Simmer for 2 to 3 minutes. Let cool and serve.
Use the leftovers for lunch the next day. Try it cold on top of a salad, it’s very tasty!
Nutrients per 1 1/2 cup serving:
Calories: 274, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Carbs: 51 g, Fiber: 9 g, Protein: 12.5 g, Sugars: 2.5 g, Sodium: 452 mg, Cholesterol: 0 mg
NUTRITIONAL BONUS : Try starting your day off right by having Michele’s dish in the a.m. and get 186 percent of your daily vitamin C requirement – all before you head out the door! Without an orange in sight, the huge amount of the immunity-boosting vitamin comes from all the broccoli.
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I feel really bad, I should've been there, next time huh!
