What are your favorite "clean" recipes/meals?

M

mnglamourgirl

Cathlete
It seems like diet is a big issue for many; I know it is for me. I get tired of eating the same thing over and over again. In the spirit of a new year, I'd like to ask others what their favorite clean meals are. Here is my favorite breakfast:

(usually a post-workout meal)
1.5 servings steel-cut oats with
1 scoop vanilla whey protein powder
dash of brown sugar
sprinkle of cinnamon
cal: 410; pro: 39; carbs: 53; fat: 6.5

For lunch:
Egg salad sandwich
3 egg whites
1 hardboiled egg
1 celery stalk
1 green onion
1 tbsp ff mayo
1 slice whole wheat bread
l slice tomato
greens

side salad of plum tomato & greens with 2 tsp balsamic vinegar
1 orange

cal: 332; pro: 22; carbs: 42, fat: 6

Terri
 
RE: What are your favorite

Terri that egg salad sounds good. I love egg salad, but find that it is too fattening. Thank you for posting your version up. I might have to give it a try.

Lea
 
RE: What are your favorite

Egg salad is one of my favorites, too. You can add your own seasonings, of course, to spice it up a bit: salt, pepper, paprika, etc. You could even add shredded fat free cheese. Or stuff it in a whole wheat toasted pita.
 
RE: What are your favorite

my new favorite lunch: (very filling)
one cup whole grain rice (brown rice)
one cup black beans
one orange on the side

favorite snack:
1 Gala apple cut into bite size pieces
1 low fat vanilla yogert
cinnamon

mix all together in a bowl and enjoy!
(not sure if yogert is clean or not):)


Deanie


"This is a Blast- act like you are having one!" Cathe Friedrich
 
RE: What are your favorite

I don't know if this is considered "clean" but it's so easy & good I had to share.

Crockpot
Chicken - can be 1 piece or up to 1.5-2 lbs.
Jar of Salsa

That's it!!! Really....
Low setting: 6-8 hours
High setting: 3-4 hours

The amount of Salsa you use will depend on the amount of chicken, I find for one to two pieces of chicken/1/2 jar salsa and 1.5-2 lbs. 1 full jar to 1 1/4 Jar.

I also toss in a dollop of Daisy Fat Free sour cream 1 hour prior to being done & also add a little fat free shredded mozz & cheddar cheese during the last hour also.

Either toss in a tortilla (my fav is La Tortilla Factory - 1 wrap is 50 cal/2 fat but has 8 filling grams of fiber) or serve over brown rice... yum!
 
RE: What are your favorite

Mmmmm, thanks for the good ideas - especially the egg salad version.

Here are a couple of my ideas (mostly vegetarian)

whole wheat toast or bagel with PB

spinach salad with spray or only a little dressing

spaghetti squash, steamed in microwave with tomato sauce, garlic salt and sometimes a little grated cheese on top.

Tomato soup with a little low fat cheddar cheese stirred in with a piece of whole wheat toast w/soy margarine

chicken fajitas on steamed white-corn tortillas

anything with fresh salsa, but especially baked black or blue corn chips

Thanks for sharing!
Cheryl
 
RE: What are your favorite

Here I go with the soup again! I so love it... here's a couple of very easy, tried and trues:

For an easy minestrone, use a base of organic chicken stock (you can get the boxed kind at Costco) and add lots of canned beans, can of chopped tomato, frozen vegetables. Serve plain or over some brown rice.

I also make a black-eyed pea soup that's very easy, too. You're supposed to use a couple pieces of bacon, but since that's not very clean, you can leave it out. It's simply a bag of frozen black-eyed peas, with chopped spinach or collard greens, and curry powder and red pepper to taste... in chicken or vegetable stock of course. I do think this soup is better with the bacon, but....

You could search the soup thread for other recipes. Shelley had a recipe for a red lentil butternut squash soup that I've made a few times now... and it's absolutely delicious!!

Here's a very easy, yummy salad: Chop up some romaine, add some chopped asian pear, some cottage cheese, drizzle with a little balsamic vinegrette.

This post is making me hungry, think I'll eat breakfast now.:)
 
RE: What are your favorite

I love salads; here's one of my favorites:

Chicken breast, 3 oz
Organic salad, 1 cup
light italian dressing, 3 tbsp
Celery, 1 stalk
Green onion, 1 stalk
Fresh mushrooms 2 medium
whole wheat bread, 1 slice
Avocado 1/4
cal: 367; pro: 31.91; carbs: 24.79; fat: 11.76

Another favorite variation is adding pecans, pears and bleu cheese.

You can find out the nutritional values of a lot of foods at the USDA's website: http://www.nal.usda.gov/fnic/foodcomp/search/.

I love JenL post re: chicken & salsa recipe - that sounds so good! Thanks for sharing.

Any more chicken recipes?

Terri
 
RE: What are your favorite

I like to use Quinoa to replace grains in many recipes. It is a complete protein and a good sources of calcuim. I add things like apple, cinnamon and walnuts like I would oatmeal for breakfast. It is also is good to use to replace rice in stir frys and things.
 
RE: What are your favorite

These recipes are great! Thanks guys.

Today I tried Steel Cut Oats for the first time and used Teri's recipe except for the vanilla whey protein powder(which I don't have....yet) I really liked it. Not sure what one serving was, so I had a cup.

Where can I find Quinoa? My DH loves stir fry and we have it alot, but sometimes I use noodles, I would love to try the Quinoa. I just found whole wheat Bulger and am enjoying useing recipes for that, but I had problems finding that at first.

Deanie


"This is a Blast- act like you are having one!" Cathe Friedrich
 
RE: What are your favorite

>
>Where can I find Quinoa? My DH loves stir fry and we have it
>alot, but sometimes I use noodles, I would love to try the
>Quinoa. I just found whole wheat Bulger and am enjoying useing
>recipes for that, but I had problems finding that at first.
>




It should not be too tricky to find. I get mine in the bulk section of my local health food store. Any well stocked health food store will have it. If your local grocery store has a health food section it might be there. You actually say it something like keen-wa.
 
RE: What are your favorite

Thanks Terri - The chicken & salsa is so good & by cooking it on low my chicken always flakes apart so easily b/c it's so tender!

Another couple favs of mine are:

Corn pudding (great for holidays/gatherings):

1 small Jiffy corn muffing mix
1 can cream style corn
1 can whole kernal corn
1 stick melted margarine(I use promise fat free or I can't believe it's not butter fat free)
8 oz. sour cream (i use Daisy fat free)
1 egg (egg beaters)
1 tsp. salt
Mix all together and bake @ 350 for 1 hour, sometimes I bake up to 1 1/2 hour.
I bake in a glass pyrex dish - 9 by 7 by 2.5

Chicken Broccoli:

4 whole boneless/skinless chicken breats
2 16oz packages frozen broccoli

Mix following all together in bowl (sauce):
3/4 cup mayonaise (i always use fat free-Kraft or Miracle Whip)
2 cans cream of chicken soup(I use 98% fat free)
2 tsp. lemon juice
1/2 cup grated cheddar cheese (I use fat free)

Boil or bake chicken
Precook broccoli as per directions on bag

Spray 9 by 13 inch pan with Pam
Spread all broccoli on bottom of pan
Place chicken over broccoli (I like to shred the chicken if serving for family, for party might be more formal to leave chicken whole)
Put sauce from above over chicken

Bake @ 350 for 30 min, take out & add cheese & bake for additional 10 minutes.

It is REALLY good!
 
RE: What are your favorite

Also Terri - I use calorieking.com to find lots of information on calories & fat, check them out -so user friendly.

Thought of another chicken dish I eat often... not really a recipe but still:

boneless/skinless chicken baked in oven or grilled
I marinade in KC Masterpiece Honey Teriyaki w/ sesame overnight the night before I cook - this sauce is SOOO good if you like stuff like this, i am addicted to it!!!

I eat over rice or in a wrap -can you tell I'm a wrap girl??? I don't remember the last time I had bread in the house, just goes to waste.

As I keep thinking, I'll keep posting... today is my "it's okay to be lazy day..." although drill max (already done), mopping, washing sheets(1/2 in dryer & 1/2 in washer), and dusting will be done today but besides that, I'm being lazy!
 
RE: What are your favorite

I just love salads. I can eat them for lunch and dinner almost every day, as long as there's plenty of variety. At the salad bars where I buy my salads they have all kinds of great stuff like broccoli, asparagus, peas, olives, beans, peppers, sprouts, artichoke hearts, tomatoes, carrots, green beans, snowpeas, tuna, salmon, grilled chicken, shrimp, scallions, lentils, egg whites, etc. etc. I also make them at home pretty frequently too. Salads seem to be the main staple of my diet.

Nancy
 
RE: What are your favorite

This is a timely thread as I'm determined to improve my eating in 2007. I love to cook and I subscribe to Cooking Light magazine, which is always full of delicious recipes. I love soups and always have a pot of veggie or bean soup simmering on the stove. Soup and half a sandwich, usually turkey breast on whole grain bread with light mayo or mustard is my favorite lunch. I'm going to try that egg salad recipe, it looks yummy. Keep the ideas coming!
 
RE: What are your favorite

Great family favorite, even the kids love it.

Shrimp Pad Thai
Source: Weight Watchers Take-out Tonight
1/4 lb. rice-stick noodles
1 tsp canola oil
1/2 lb. large shrimp, peeled & deveined
4 green onions, chopped
2 cloves garlic, minced
2 egg whites, lightly beaten
2 tbsp Thai fish sauce
2 tbsp sugar
1 tbsp hot chili sauce
1 tbsp reduced-sodium soy sauce
2 cups brean sprouts
3 tbsp peanut, dry roasted
1/2 cup fresh cilantro leaves (I use 1 tsp dried cilantro)

Place noodles in a large bowl and add enough hot water to cover; let stand about 10 min. until noodles are soft. Drain and set aside.

Heat a large nonstick skillet over medium-high heat. Swirl the oil and then add shrimp. Cook until shrimp for about 3 minutes. Add green onion and garlic. Cook about 10 seconds. Add egg whites, stirring gently, until eggs begin to set, about 30 seconds. Add fish sauce, sugar, chili sauce, and soy sauce; cook, stirring until sugar desolves, about 30 seconds. Add the drained noodles and bean sprouts; cook tossing gently until mixed and heated through, about 2-3 minutes. Sprinkle with peanuts and cilantro.

1 cup serving; 243 cal; 15 g protein; 36 g carb; 4 g fat.
 
RE: What are your favorite

Chicken with asparagus spears

Simple recipe

Chicken breasts, pounded flat to about 1/4" thick
asparagus spears, about 5 per chicken breast
chopped garlic to taste
fresh mushrooms to taste

Roll chicken breasts around 5 asparagus spears. Secure with toothpick. Sprinke kosher salt, fresh ground pepper, chopped garlic and fresh mushrooms on top of chicken rolls. Bake in oven at 350 degrees for about 20-30 minutes.
 
RE: What are your favorite

Terri:

I wish I wasn't allergic to eggs! Your egg salad sandwich sounds incredible!!! Yummy! [I wasn't always allergic to eggs, and miss them terribly!]
 
RE: What are your favorite

Here are two of my current favorites:

GARDEN HARVEST SOUP (the ingredients might make you think you won't like this, but I can assure you, it's delish!)

1 T olive oil
1 med. onion, chopped
1 carrot, chopped
4 garlic cloves, pressed or thinly sliced
1 red bell pepper, chopped
2 quarts (8 cups) low-salt vegetable or chicken stock or broth (1 Swanson carton is 4 cups)
2 cups water
1 small head cabbage, thinly sliced
1/2 t. hot red pepper sauce (optional - but I think this is what makes the recipe)
Salt and freshly ground black pepper (optional)
Optional garnishes: chopped fresh parsley or cilantro

I used a food processor to chop and slice all my vegetables, and this makes the prep super-easy!

Heat a large saucepan (I use a stock pot) over medium-high heat. Add oil, then onion; cook 5 minutes, stirring occasionally. Stir in carrot, garlic, and bell pepper; cook until tender. Add stock, tomatoes, water, and cabbage; simmer uncovered 20 minutes. Season to taste with hot sauce and salt and pepper if desired. Garnish with parsley or cilantro if desired (I don't).

Makes about 10 servings, 1 cup each. 176 calories per serving. Freezes well.

___________________________________________________________________

CRANBERRIES, WALNUTS, AND CRUMBLED CHEESE OVER GREENS (2 servings)

Dressing:
1 T olive oil
1 T balsamic vinegar
1/2 t. Dijon mustard
1 garlic clove, minced (I press mine through a garlic press)
1/4 t. soy sauce
Salt and freshly ground black pepper (optional)

Salad:
3 cups packed mixed mesclun or spring greens
1/4 c dried cranberries
1/4 c walnut halves, raw or pan-roasted (I toast mine in a skillet sprayed with cooking spray)
1/2 c (2 oz) crumbled farmer cheese (similar to mozzarella, but PLEASE try to find farmer cheese for this salad - it really makes a difference IMO)

Combine all dressing ingredients and mix well (I use a small jar that I can lid and shake). toss greens with dressing, cranberries, and walnuts. Arrange on serving plates; top with cheese.

Makes 2 servings, 304 calories per serving

NOTE: Both recipes are from the book "You on a Diet", which is chock full of yummy recipes!
 
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