Recipes for Clean Eating

Below are a few recipes that I like and are included in a clean eating diet...

About a year ago I decided to change my eating habits and started eating healthy. After a while, I got bored with eating the same stuff over and over again and decided to find some creative healthy recipes. Here is a few of my favorite ones.

Collard Wrap

Ingredients:

Chickpeas

Plain Greek Yogurt

Avocado

Tomato

Fresh Collard Leaves

Directions:

Mix chickpeas with the plain Greek yogurt

Chop avocado and tomato

Wrap chickpeas, avocado, and tomato in a collard leaf

 **It tastes a lot better than it sounds**

Homemade Maple Granola

Makes 30 servings (approximately 1/3 cup per serving)

Ingredients:
5 cups old fashioned oats
1/2 cup honey
1/2 cup coconut oil
1/2 tsp maple extract
1/4 tsp cinnamon
1 cup unsweetened shredded coconut
1 cup roasted cashew pieces
1 cup blanched almonds
1 cup unsweetened dried cranberries
1 cup golden raisins
1 cup date pieces
1 cup dried cherries

Directions:
1. Place coconut oil in a small bowl and heat to liquid. Add honey, maple extract, and cinnamon. Whisk until thoroughly combined.

2. Pour oats and all remaining ingredients in to a large bowl. Stir until mixed, then pour in liquid mixture and continue to stir until well-combined.

3. Pour mixture on to a large cookie sheet (1” rim), and spread evenly.

4. Place in top 1/3 of oven and bake for roughly 30-35 minutes. Gently stir a few times throughout baking process to ensure it's golden throughout.

5. Remove from oven and let cool.

Nutrition Facts (per serving): 247 calories, 11g total fat, 34g carbohydrates, 12g sugars, 3g protein 

Salsa chicken

Serves 4

1 cup brown rice
1 packet chicken taco seasoning
1 lb. chicken breast, cut into 2-inch pieces
15-oz. jar of your favorite salsa
½ cup grated reduced-fat cheddar cheese
Nonstick cooking spray

Directions

1. Cook rice per package directions. Preheat oven to 350 degrees F. Coat oven-safe skillet with nonstick cooking spray.

2. Pour taco seasoning packet into a shallow dish. Dip chicken pieces in taco seasoning, coating each piece. Place evenly in skillet.

3. Cook chicken over medium-high heat for two minutes, then flip each piece over and cook another 2 minutes.

4. Remove from heat. Pour salsa over chicken pieces. Cover and bake in oven for 10 minutes.

5. Sprinkle cheese over salsa-chicken pieces and bake, covered, for 10 minutes.

6. Remove from oven. Place ½ cup cooked rice on each plate and scoop salsa-chicken on top.

NUTRITION FACTS (per serving): 370 calories, 32 g protein, 46 g carbs, 2 g fat, 2 g sugar, 837 mg sodium, 67 mg cholesterol, 2 g fiber




Grilled Steak & Arugula Salad

Serves 4
Marinade
1/2 small onion, roughly chopped (about 1/2 cup)
3 Tbsp. balsamic vinegar
2 Tbsp. lime juice
2 Tbsp. low-sodium soy sauce
1 Tbsp. maple syrup
1/4 tsp. red pepper flakes

3/4 lb. flank steak
1 lb. heirloom tomatoes, cut into large wedges
2 ears of corn, husks removed and kernels sliced off (about 1 cup)
1/2 small sweet onion, thinly sliced
5 oz. arugula
2 Tbsp. balsamic vinegar
2 Tbsp. olive oil
Salt and pepper to taste
1 oz. chunk Parmesan cheese

1. Place marinade ingredients in a blender and blend until smooth. Pour into a large zip-top bag and add steak. Marinate in the refrigerator at least four hours and preferably overnight.

2. Heat a grill or grill pan to medium-high heat. Remove steak from marinade and cook 5-7 minutes per side, or until medium-rare. Remove to a plate for 20 minutes. Discard remaining marinade.

3. Place tomatoes, com, onion and arugula in a large bowl. Add balsamic vinegar, olive oil, salt and pepper and toss to combine. Transfer salad to a large platter.

4. Slice meat thinly, perpendicular to the grain, and lay slices on top of salad. Shave Parmesan on top with a vegetable peeler.

NUTRITION FACTS (per serving): 500 calories, 31 g protein, 50 g carbs, 20 g fat, 5 g fiber, 57 mg cholesterol, 511 mg sodium, 13 g sugar 



Mediterranean Wrap

Ingredients (makes 1 serving):
1 7- to 8-inch sundried tomato basil wrap
1/4 cup prepared hummus
1/4 cup prepared tabbouleh
1/2 cup romaine lettuce, chopped
2 tbsp reduced-fat feta cheese
2 slices jarred roasted red pepper, drained and patted dry

Directions:
Spread the sandwich wrap with the hummus. Spoon the tabbouleh lengthwise down the middle of the wrap. Top the tabbouleh with lettuce, cheese, and red pepper. Roll, cut in half, and serve.

Nutrition Facts (per serving): 522 calories, 14g protein, 55g carbohydrates, 8g fiber, 18g fat, 4g saturated fat, 8mg cholesterol, 1,010mg sodium 



Spicy tofu salad

Serves 4

Salad 1 12-oz. package light firm tofu, drained and cut into ½-inch cubes (divided)
1 cucumber, quartered and sliced
1 carrot, peeled and shredded
3 green onions, chopped
2 tsp. sesame seeds

Dressing
½ cup tofu
2 Tbsp. low-sodium soy sauce
2 Tbsp. rice vinegar
2 tsp. sesame seed oil
1 tsp. sugar
¾—1 tsp. crushed red pepper (to taste)

Directions

1. Reserving ½ cup of tofu for dressing, gently toss tofu, cucumber, carrot and green onion in a medium bowl.

2. Puree dressing ingredients in a blender. Toss gently with salad and sprinkle with sesame seeds.

NUTRITION FACTS (per serving): 80 calories, 7 g protein, 8 g carbs, 2.5 g fat, 2 g fiber, 5 g sugar 

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