Clean Eating Menu: November 18

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  1. Asian Broth with Poached Shrimp and Scallops with Soba Noodles

  2. Adobo Chicken with Brown Rice and Arugula Salad

  3. Tofu and Cotija Cheese Tortillas and Carrot Radish Salad

  4. Basil Lemon and Garlic Roasted Chicken with Brussels Sprouts Salad

  5. Leek, Fennel and Apple Tumeric Soup with Black Rice Salad

 

Asian Broth with Poached Shrimp and Scallops with Soba Noodles #1
Serves 4
A delicious meal in a bowl, and so lovely for these chillier nights.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
327 calories
40 g
133 g
6 g
28 g
1 g
409 g
1649 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
409g
Servings
4
Amount Per Serving
Calories 327
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 133mg
44%
Sodium 1649mg
69%
Total Carbohydrates 40g
13%
Dietary Fiber 8g
30%
Sugars 5g
Protein 28g
Vitamin A
21%
Vitamin C
131%
Calcium
16%
Iron
23%
* 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 tablespoon extra-virgin olive oil
  2. 3 cloves garlic, thinly sliced
  3. 1 bunch (about 6) scallions, greens and whites separated, cut into 1/4-inch slices
  4. 8 ounces shiitake mushrooms, stems discarded, caps cut into 1/4-inch slices
  5. 2 tablespoons shaoxing wine
  6. 1/4 cup grated ginger
  7. 1/4 cup sliced water chestnuts
  8. 6 ounces sugar snap peas, strings removed
  9. 1/2 medium green cabbage, cut in half, then cut crosswise into 1/4-inch strips
  10. 3 ounces dried soba or buckwheat noodles
  11. 1/2 pound sea scallops, muscle removed, each cut in half crosswise
  12. 1/2 pound large shrimp, peeled, tails left on
  13. 2 tablespoons low-sodium soy sauce
  14. 1 teaspoon salt
  15. 1/4 teaspoon freshly ground pepper
Instructions
  1. Heat oil in a stockpot over medium heat. Add garlic and scallion whites; cook about 3 minutes. Add mushrooms; stir to coat. Stirring occasionally, cook mushrooms until tender, about 3 minutes. Add wine; scrape up any browned bits on bottom of pan. Stir in grated ginger and any accumulated ginger juice. Add 8 cups water; bring to a boil.
  2. Reduce to a simmer; stir in chestnuts, snap peas, and cabbage. Add noodles; stir, and cook until al dente, about 8 minutes.
  3. Stir in scallops, shrimp, soy sauce, salt, and pepper. Cook until seafood is cooked through, about 3 minutes. Serve garnished with scallion greens.
Notes
  1. Shaoxing wine is found in the Asian section of the market. You should have some leftover from last week. You may exchange white wine or omit.
beta
calories
327
fat
6g
protein
28g
carbs
40g
more
A Healthy Hunger http://ahealthyhunger.com/

Adobo Chicken with Brown Rice and Arugula Salad #2
Serves 4
Adobo is the seasoning of garlic, onions and vinegar that season this dish.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
719 calories
48 g
313 g
30 g
61 g
7 g
536 g
1174 g
15 g
0 g
21 g
Nutrition Facts
Serving Size
536g
Servings
4
Amount Per Serving
Calories 719
Calories from Fat 272
% Daily Value *
Total Fat 30g
47%
Saturated Fat 7g
34%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 15g
Cholesterol 313mg
104%
Sodium 1174mg
49%
Total Carbohydrates 48g
16%
Dietary Fiber 5g
19%
Sugars 15g
Protein 61g
Vitamin A
12%
Vitamin C
23%
Calcium
11%
Iron
25%
* 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 tablespoon canola oil
  2. 8 bone-in chicken thighs, skinned and visible fat removed
  3. 2 cups chopped onion
  4. 5 garlic cloves, minced
  5. 6 tablespoons low-sodium soy sauce
  6. 3 tablespoons water
  7. 3 tablespoons white vinegar
  8. 2 tablespoons honey
  9. 1/2 teaspoon black pepper
  10. 1 bay leaf
  11. 2 cups hot cooked brown rice
For the Salad
  1. 4 cups arugula, washed and spun dry
  2. 1/2 large fennel bulb, core removed and very thinly sliced
  3. 1 Tbsp. white balsamic vinegar
  4. 2Tbsp. extra virgin olive oil
  5. 1 tsp. honey
  6. 1/2 teaspoon fresh ground black pepper (or to taste)
  7. 1/4 teaspoon salt
Instructions
  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add chicken to pan; sauté 4 minutes on each side or until browned. Remove chicken from pan. Add onion to pan; sauté 3 minutes. Add garlic; sauté 1 minute, stirring frequently.
  3. Return chicken to pan. Add soy sauce, water, white vinegar, honey, black pepper and bay leaf; bring to a boil.
  4. Reduce heat to medium; cover and cook 12 minutes. Uncover and cook 20 minutes or until chicken is done and sauce thickens. Discard bay leaf. Serve over rice.
For the Salad
  1. Whisk vinaigrette ingredients together or shake in a small jar. Taste and adjust to taste by adding more honey or salt and pepper. Set aside until ready to serve.
  2. Toss arugula with fennel. Drizzle with some of the vinaigrette and toss to coat. Add more vinaigrette if needed. Serve immediately.
beta
calories
719
fat
30g
protein
61g
carbs
48g
more
A Healthy Hunger http://ahealthyhunger.com/

Tofu and Cotija Tortillas with Carrot Radish Salad #3
Serves 4
The herbs and spices add pizazz to the tofu. Cotija is a dry Mexican Cheese, you may replace it with Feta if you cannot find it.
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Prep Time
15 min
Cook Time
20 min
Total Time
30 min
Prep Time
15 min
Cook Time
20 min
Total Time
30 min
445 calories
58 g
5 g
19 g
18 g
3 g
635 g
353 g
12 g
0 g
14 g
Nutrition Facts
Serving Size
635g
Servings
4
Amount Per Serving
Calories 445
Calories from Fat 162
% Daily Value *
Total Fat 19g
29%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 10g
Cholesterol 5mg
2%
Sodium 353mg
15%
Total Carbohydrates 58g
19%
Dietary Fiber 15g
60%
Sugars 12g
Protein 18g
Vitamin A
120%
Vitamin C
42%
Calcium
27%
Iron
25%
* 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 tablespoon extra-virgin olive oil
  2. 1 clove garlic, minced
  3. 1 serrano chile, seeded and minced
  4. 2 scallions, thinly sliced, whites and greens separated
  5. 1/2 teaspoon ground cumin
  6. 1/2 teaspoon dried oregano
  7. 1/4 teaspoon ground turmeric
  8. 14 ounces soft tofu, drained and crumbled into large pieces
  9. 1 cup cooked black beans, drained and rinsed
  10. Coarse salt
  11. 8 corn tortillas
  12. 1 avocado, sliced
  13. 1/4 cup crumbled Cotija cheese
For the Salad
  1. 2 small carrots, peeled and very thinly sliced
  2. 2 large radishes, very thinly sliced
  3. 1/2 large cucumber, very thinly sliced
  4. 1 tangerine, peeled and thinly sliced
  5. 2 green onions, thinly sliced white and tender green parts
  6. 1-2 tsp. white wine vinegar
  7. 1-2 tsp. extra virgin olive oil
  8. sea salt, for sprinkling
Instructions
  1. Heat oil in a medium skillet over medium heat. Add garlic, chile, and scallion whites and cook until tender, about 2 minutes.
  2. Add spices and cook until toasted, about 1 minute. Stir in tofu and beans and cook, stirring, until heated through, about 4 minutes. Season with salt and sprinkle with scallion greens. Remove from heat.
  3. Toast tortillas over a gas burner, turning, until lightly charred, about 1 minute. Top with tofu scramble, avocado, and Cotija.
  4. Arrange the sliced vegetables and tangerine on a serving platter. Top with the green onions. Sprinkle with the salt and drizzle with the vinegar and olive oil. Serve immediately
beta
calories
445
fat
19g
protein
18g
carbs
58g
more
A Healthy Hunger http://ahealthyhunger.com/

Basil Lemon Roasted Chicken with Brussels Sprout Salad #4
Serves 4
A simple chicken bake that will become an instant favorite.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
633 calories
41 g
82 g
38 g
39 g
6 g
404 g
285 g
24 g
0 g
30 g
Nutrition Facts
Serving Size
404g
Servings
4
Amount Per Serving
Calories 633
Calories from Fat 335
% Daily Value *
Total Fat 38g
59%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 24g
Cholesterol 82mg
27%
Sodium 285mg
12%
Total Carbohydrates 41g
14%
Dietary Fiber 11g
43%
Sugars 24g
Protein 39g
Vitamin A
22%
Vitamin C
129%
Calcium
32%
Iron
63%
* 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. ¼ cup chopped basil leaves
  2. 2 tablespoons lemon zest
  3. 2 cloves garlic, crushed
  4. 2 Tablespoons Olive oil
  5. 4 chicken breast, skin removed
  6. 2 zucchini, sliced
  7. 1 cup cherry tomatoes
  8. ¼ cup basil leaves, extra
  9. 1 lemon , cut into wedges, to serve
For the Salad
  1. 2 cups raw Brussel Sprouts
  2. 1 stalk celery, finely sliced
  3. 1/2 cup sliced almonds, dry toasted
  4. 2/3 cup dried cranberries
  5. 4 Tbsp olive oil
  6. 2 Tbsp cider vinegar
  7. 1 Tbsp honey
  8. 2 teaspoons Dijon mustard
  9. 1 clove garlic, finely minced
  10. 1/4 teaspoon salt
Instructions
  1. Preheat oven to (425°F). Place the basil, lemon zest, garlic and oil in a bowl and stir to combine. Place the chicken and zucchini on a baking tray and spoon over the basil mixture, taking care to coat each breast. Roast for 10 minutes. Add the tomatoes and roast for a further 5 minutes or until the chicken is cooked through. Top with extra basil leaves and serve with lemon wedges.
For the Salad
  1. Trim the sprout end and peel any damaged outer leaves and discard.
  2. Using a knife, finely slice each sprout, then toss into a bowl breaking up the layers. Add the celery and cranberries.
  3. If you are toasting the almonds, place then in a dry pan over medium heat and gently stir until just toasted, then remove the pan from the heat and move the nuts to a plate to cool. Do not cool in pan or they might burn.
  4. In a small bowl combine the oil, vinegar, mustard, honey, garlic and salt and whisk to combine.
  5. Pour half the dressing over the sprouts and toss until combined. Let the salad rest for 5 minutes, then taste. Add more dressing if necessary and serve with the toasted almonds.
beta
calories
633
fat
38g
protein
39g
carbs
41g
more
A Healthy Hunger http://ahealthyhunger.com/

Leek Fennel Apple Tumeric Soup with Black Rice Salad #5
Serves 4
Tumeric gives the yellow color to curry and has anti-inflammatory properties. This soup is a lovely balance of spice and sweet, and the contrast to the black rice salad is beautiful.
Print
Prep Time
20 min
Cook Time
40 min
Prep Time
20 min
Cook Time
40 min
596 calories
73 g
0 g
31 g
11 g
3 g
631 g
1143 g
13 g
0 g
24 g
Nutrition Facts
Serving Size
631g
Servings
4
Amount Per Serving
Calories 596
Calories from Fat 268
% Daily Value *
Total Fat 31g
48%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 12g
Monounsaturated Fat 12g
Cholesterol 0mg
0%
Sodium 1143mg
48%
Total Carbohydrates 73g
24%
Dietary Fiber 9g
35%
Sugars 13g
Protein 11g
Vitamin A
47%
Vitamin C
56%
Calcium
16%
Iron
25%
* 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 tbsp grapeseed oil
  2. 3 leeks, white + light green parts chopped (discard green tops or use them for stock)
  3. 4 sprigs of thyme, leaves minced
  4. 1 fennel bulb, cored and chopped (reserve a few fronds for garnish)
  5. 1 medium honey crisp apple, peeled, cored + chopped
  6. 1-2 tsp ground turmeric
  7. 1/2 cup walnut halves, toasted
  8. salt + pepper
  9. 4 cups vegetable stock
For the Salad
  1. 1 cup black rice
  2. Kosher salt
  3. 3 tablespoons regular lemon juice
  4. 2 tablespoons white wine vinegar
  5. 1 tablespoon agave syrup (nectar) or honey
  6. 1/4 cup extra-virgin olive oil
  7. 4 scallions, thinly sliced
  8. 1 cup frozen shelled edamame, thawed
  9. 1 cup cherry tomatoes, halved
  10. 4 ounces green beans, thinly sliced (about 1 cup)
  11. Freshly ground black pepper
Instructions
  1. Preheat oven to 350°. Cook rice in a medium saucepan of boiling salted water until tender, 35-40 minutes. Drain well, spread out on a plate or a rimmed baking sheet, and let cool.
  2. Meanwhile, spread out walnuts on another rimmed baking sheet. Toast in oven, tossing once, until fragrant, 8-10 minutes. Let cool; chop.
  3. Heat the grapeseed oil in a large soup pot over medium. Add the chopped leeks and thyme. Stir and sauté the leeks until they are a bit soft, about 4 minutes. Add the chopped fennel and apples. Stir everything up a bit. Add the turmeric and stir to coat all of the vegetables evenly. Sauté the vegetables until the fennel is starting to soften, another 4 minutes. Add the walnuts and stir them in. Season the whole thing with salt and pepper. Add the vegetable stock and stir.
  4. Bring the pot to a boil and simmer until all of the vegetables/apples are very soft, about 12-15 minutes. Remove the soup from the heat. Carefully blend the mixture in batches until totally smooth. Check the soup for seasoning and adjust accordingly. Bring the puréed soup to a boil and serve hot .
For the Salad
  1. Whisk lemon juice, vinegar, and agave in a small bowl. Whisking constantly, gradually drizzle in oil. Season vinaigrette with salt.
beta
calories
596
fat
31g
protein
11g
carbs
73g
more
A Healthy Hunger http://ahealthyhunger.com/

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