Clean Eating Menu: November 11

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  1. Miso Salmon with Ginger Vegetables

  2. Blackened Chicken and Cilantro Lime Quinoa

  3. Orange Pan-Glazed Tempeh with Green Salad

  4. Braised Lemon Chicken with Roasted Vegetable Orzo

  5. Marinated Flank Steak Fajitas

Miso Salmon with Ginger Vegetable and Brown Rice #1
Serves 4
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Prep Time
15 min
Cook Time
40 min
Total Time
55 min
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
263 calories
27 g
36 g
9 g
18 g
1 g
203 g
186 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
203g
Servings
4
Amount Per Serving
Calories 263
Calories from Fat 76
% Daily Value *
Total Fat 9g
13%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 36mg
12%
Sodium 186mg
8%
Total Carbohydrates 27g
9%
Dietary Fiber 3g
12%
Sugars 2g
Protein 18g
Vitamin A
17%
Vitamin C
57%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 teaspoons brown miso paste
  2. 1 teaspoon sesame seeds
  3. 2 teaspoons grated fresh ginger
  4. Two 4-oz salmon fillets
  5. sesame oil
  6. 1/2 red bell pepper (I used a couple of mini ones)
  7. 1 cup snow peas
  8. 2 garlic cloves, minced
  9. 2 cups cooked brown rice
Instructions
  1. In a small bowl, combine the miso, sesame seeds and half the grated ginger. Rub the salmon fillets with that mixture. Heat a large saute pan and sear the salmon for about 4 minutes on each side in a little sesame oil.
  2. In the meantime, prepare the vegetables: in a large saute pan or wok, heat a little sesame oil again and cook the red bell pepper and snow peas along with the garlic and remaining grated ginger until al dente.
  3. Serve with the salmon and brown rice
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calories
263
fat
9g
protein
18g
carbs
27g
more
A Healthy Hunger http://ahealthyhunger.com/

Blackened Chicken with Cilantro Lime Quinoa #2
Serves 4
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
283 calories
32 g
40 g
7 g
22 g
1 g
210 g
392 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
210g
Servings
4
Amount Per Serving
Calories 283
Calories from Fat 61
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 40mg
13%
Sodium 392mg
16%
Total Carbohydrates 32g
11%
Dietary Fiber 3g
13%
Sugars 2g
Protein 22g
Vitamin A
5%
Vitamin C
4%
Calcium
3%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Boneless Skinless Chicken Breasts
  2. ½ Teaspoon of Paprika
  3. ¼ Teaspoon of Salt
  4. ¼ Teaspoon of Pepper
  5. ¼ Teaspoon of Cayenne Pepper
  6. ¼ Teaspoon of Onion Powder
  7. ¼ Teaspoon of Cumin
  8. 1 Teaspoon of Olive Oil
  9. 2 Cups of Low Sodium Chicken Stock
  10. 1 Cup of Quinoa
  11. Juice and Zest from One Lime
  12. A Dash of Salt and Pepper
  13. 2 Tablespoons of Cilantro, chopped
Instructions
  1. Combine all the dry seasonings in a small bowl. Mix them together and then season both sides of each chicken breast.
  2. Add the teaspoon of olive oil to a large pan or skillet. Heat the olive oil for a minute over medium/high heat. Add the chicken breasts to the pan. Cook for seven minutes on each side with the lid on.
  3. Add the chicken stock and quinoa to a medium sauce pan. Bring to a simmer over medium/low heat. Reduce the heat to low and simmer for ten to fifteen minutes with the lid on, until all the stock has been absorbed.
  4. After the chicken breasts have cooked all the way through, remove them from the pan and let them rest for seven minutes before slicing them.
  5. Add the warm quinoa to a large bowl. Toss in the lime zest, lime juice, salt and pepper, and chopped cilantro. Mix to combine.
  6. Serve the sliced chicken breast on top of the quinoa. If you find the blackened seasoning too spicy, you can add a quick and easy avocado cream sauce to cool it down.
  7. Just place the flesh from an avocado along with two tablespoons of Greek yogurt in a food processor and puree until smooth.
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calories
283
fat
7g
protein
22g
carbs
32g
more
A Healthy Hunger http://ahealthyhunger.com/

Orange Pan Glazed Tempeh with Green Salad #3
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
251 calories
18 g
0 g
15 g
14 g
3 g
166 g
180 g
7 g
0 g
10 g
Nutrition Facts
Serving Size
166g
Servings
4
Amount Per Serving
Calories 251
Calories from Fat 125
% Daily Value *
Total Fat 15g
22%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 180mg
8%
Total Carbohydrates 18g
6%
Dietary Fiber 1g
3%
Sugars 7g
Protein 14g
Vitamin A
9%
Vitamin C
39%
Calcium
10%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup freshly squeezed orange juice (3-4 large juicy oranges)
  2. 1 tablespoon freshly grated ginger
  3. 2 teaspoons tamari (or soy sauce)
  4. 1 1/2 tablespoons mirin
  5. 2 teaspoons maple syrup
  6. 1/2 teaspoon ground coriander
  7. 2 small garlic cloves, crushed
  8. roughly 10 ounces of tempeh (or extra-firm tofu)
  9. 2 tablespoons olive oil
  10. 1/2 lime
  11. a handful of cilantro (coriander) leaves
Instructions
  1. Put the orange juice in a small bowl. Squeeze the grated ginger over the bowl to extract the juices, then discard the pulp. Add the tamari, mirin, and maple syrup, ground coriander, and garlic. Mix together and set aside.
  2. Cut the tempeh (or tofu) into thin-ish, bite-sized pieces, and if working with tofu, pat dry with a paper towel.
  3. Put the olive oil in a large frying pan over medium-high heat. When the oil is hot but not smoking, add the tempeh and fry for 5 minutes, or until golden underneath. Turn and cook the other side for another 5 minutes, or until golden. Pour the orange juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced to a lovely thick glaze. Turn the tempeh once more during this time and spoon the sauce over the tofu from time to time.
  4. Serve the tempeh drizzled with any remaining sauce and a squeeze of lime, with the coriander scattered on top. Heidi note: As I mention in the head notes, I served this over some leftover wheat berries heated with a few handfuls of chopped kale.
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calories
251
fat
15g
protein
14g
carbs
18g
more
A Healthy Hunger http://ahealthyhunger.com/

Braised Lemon Chicken with Roasted Vegetable Orzo #4
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Prep Time
15 min
Cook Time
40 min
Total Time
55 min
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
2779 calories
135 g
557 g
162 g
198 g
37 g
1831 g
2558 g
27 g
0 g
113 g
Nutrition Facts
Serving Size
1831g
Amount Per Serving
Calories 2779
Calories from Fat 1443
% Daily Value *
Total Fat 162g
250%
Saturated Fat 37g
184%
Trans Fat 0g
Polyunsaturated Fat 27g
Monounsaturated Fat 86g
Cholesterol 557mg
186%
Sodium 2558mg
107%
Total Carbohydrates 135g
45%
Dietary Fiber 19g
74%
Sugars 27g
Protein 198g
Vitamin A
102%
Vitamin C
192%
Calcium
55%
Iron
104%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons olive oil
  2. 1 whole chicken (about 4 pounds), cut into 8 pieces
  3. fine sea salt
  4. freshly ground black pepper
  5. 1 large white onion, halved, thinly sliced lengthwise
  6. 2 garlic cloves, finely chopped
  7. 1 tablespoon paprika
  8. 2 teaspoons ground cumin
  9. 2 teaspoons ground coriander
  10. 1 teaspoon ground ginger
  11. 1/2 teaspoon ground cinnamon
  12. 2 cups chicken stock
  13. 2 lemons, cut into wedges
  14. 1 cup pitted green olives
Roasted Vegetable Orzo
  1. 1 medium delicata squash, seeded & sliced 1/3-inch thick
  2. 3 shallots, peeled
  3. 2 tablespoons olive oil or melted clarified butter
  4. fine grain sea salt
  5. 4 medium cloves garlic, peel on
  6. 12 kale leaves, washed & dried well, de-stemmed & cut into 3-inch strips
  7. 1 1/2 cups / 9 ounces uncooked orzo pasta
  8. 1/2 cup / 120 ml plain yogurt
Instructions
  1. Warm oil in a large deep skillet or braising pan over medium-high heat. Season chicken with salt and pepper. Sear chicken in batches until brown all over. Remove to a plate. Pour off most of the fat in the pan.
  2. Lower heat to medium-low. Add onions and a pinch of salt and sauté until soft and lightly caramelized, about 8 minutes. Add garlic and sauté for 1 minute. Add spices: paprika, cumin, coriander, ginger, and cinnamon; toast 1 minute. Add stock and scrape up any brown bits on bottom of pan. Add back the chicken. Add the lemons. Bring to a gentle boil. Lower to a fast simmer and cook, covered, until chicken is tender, about 45 minutes, turning once during cooking time.
  3. Remove chicken to a plate. Increase heat to high to reduce sauce by a third. Check seasoning. Return chicken to pan and rewarm.
For the Roasted Vegetable Orzo
  1. Preheat the oven to 400F with racks arranged in the top and bottom thirds. Line two baking sheets with parchment.
  2. In a large bowl combine, squash, shallots, 1 Tbsp olive oil and a pinch of salt and toss together. Spread out onto baking sheet and add the garlic. Roast on bottom rack for 30 minutes. Rotate the pan after 15 minutes for even browning.
  3. In the same bowl, toss the kale with the remaining olive oil and a pinch of salt. Arrange leaves on the second baking sheet and roast for 10 minutes or until the edges start to brown. Remove from the oven and save.
  4. In a medium pot fill 2/3 with water, add a pinch of salt and bring to the boil. Cook orzo until tender, about 10 minutes, then drain, rinse with cool water and set aside.
  5. For the dressing: extract the roasted garlic from its peel, and mash it with a bit of the yogurt and 1/4 teaspoon sea salt. Work in the rest of the yogurt, taste, and add more salt if needed.
  6. To serve, toss the orzo, and roasted vegetables with about half of the yogurt. Turn out onto a platter. Serve the remaining yogurt to the side.
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calories
2779
fat
162g
protein
198g
carbs
135g
more
A Healthy Hunger http://ahealthyhunger.com/

Marinated Flank Steak Fajitas #5
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4267 calories
413 g
463 g
213 g
190 g
52 g
2134 g
5829 g
41 g
4 g
136 g
Nutrition Facts
Serving Size
2134g
Amount Per Serving
Calories 4267
Calories from Fat 1880
% Daily Value *
Total Fat 213g
328%
Saturated Fat 52g
262%
Trans Fat 4g
Polyunsaturated Fat 21g
Monounsaturated Fat 115g
Cholesterol 463mg
154%
Sodium 5829mg
243%
Total Carbohydrates 413g
138%
Dietary Fiber 50g
201%
Sugars 41g
Protein 190g
Vitamin A
195%
Vitamin C
1069%
Calcium
48%
Iron
268%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 orange, juiced
  2. 2 limes, juiced
  3. 4 tablespoons olive oil
  4. 2 garlic cloves, roughly chopped
  5. 3 chipolte chiles, in adobo sauce
  6. 3 tablespoon roughly chopped fresh cilantro leaves
  7. 1 teaspoon ground cumin
  8. 1 teaspoon salt
  9. 1 lb pounds skirt or flank steak, trimmed of fat cut into thirds or 8-inch pieces
  10. Salt and pepper
  11. 2 red bell peppers, thinly sliced
  12. 1 large onion, thinly sliced
  13. Lime juice, olive oil, optional
  14. 8 flour tortillas, warm
  15. 1 avocado, sliced
  16. Good quality store bought salsa
Instructions
  1. In a small 2 cup measuring cup, or something similar size and shape, combine all the marinade ingredients. Using an immersion blender, puree the marinade until smooth. Transfer to a re-sealable plastic bag and add the steak, seal and shake to coat. Refrigerate the beef for 2 to 4 hours to tenderize and flavor the beef.
  2. Preheat a ridged grill pan on high heat.
  3. Drain the marinade from the beef. Lightly oil the grill or grill pan. Season liberally with salt and freshly ground black pepper. Grill the steak over medium-high heat and cook for 4 minutes on each side and then transfer to a cutting board and let rest. Depending on the size of your grill pan you may need to cook in batches.
  4. Once the beef is off the grill pan and resting, add the bell peppers and onions tossed with lime juice and olive oil, if using. Grill the mixture for 7 to 8 minutes until the vegetables are just barely limp.
  5. While the peppers and onions are cooking, heat up the tortillas. Turn any free burners on a medium low flame. Place a tortilla on each flame and let it char about 30 seconds to 1 minute, flip the tortilla and repeat on the second side. Once heated and charred remove the tortilla to a clean tea towel and wrap to keep warm. Repeat until you have warmed all of your tortillas.
  6. You can also heat your tortillas in a microwave, lightly dampen a tea towel with some water, wrap the tortillas in the damp towel and heat in the microwave for about 1 minute. Check to see if they are warm, if not repeat the heating at 1 minute intervals until they are warm and pliable.
  7. Thinly slice the steak against the grain on a diagonal.
To serve
  1. Spread some avocado on a tortilla, top with a few slices of steak, peppers and onions, and salsa. Roll up the tortilla to enclose the filling.
  2. May also be served with sour cream and shredded cheese.
beta
calories
4267
fat
213g
protein
190g
carbs
413g
more
A Healthy Hunger http://ahealthyhunger.com/

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