Clean Eating Menu: November 4

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  1. Baked Halibut with Chimichurri Sauce, served with Roasted Squash Salad

  2. Artichoke, Kale and Ricotta Pie, served with Arugula Salad and Blackberry Dressing

  3. Broccoli, Chicken and Shiitake Stir Fry with Brown Rice

  4. Pork Tenderloin with Roasted Fall Vegetables

  5. White Bean and Chicken Sausage Stew with Arugula and Fennel Salad

Roasted Halibut with Chimichurri served with Roasted Squash #1
Serves 4
Chimichurri is a puree of herbs and garlic that is served over the halibut.
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
321 calories
2 g
102 g
16 g
39 g
3 g
222 g
445 g
0 g
0 g
13 g
Nutrition Facts
Serving Size
222g
Servings
4
Amount Per Serving
Calories 321
Calories from Fat 146
% Daily Value *
Total Fat 16g
25%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 102mg
34%
Sodium 445mg
19%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
3%
Sugars 0g
Protein 39g
Vitamin A
33%
Vitamin C
36%
Calcium
4%
Iron
8%
* 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. 3 cloves garlic
  2. 1 small shallot
  3. 1 cup parsley
  4. 1/4 cup cilantro
  5. 1/4 cup extra virgin olive oil
  6. 3 tablespoons red wine vinegar
  7. 2 tablespoons water
  8. 1 teaspoon red pepper flakes
  9. 1/2 teaspoon salt, plus more for seasoning fish
  10. 1 1/2 pounds halibut, cut into 4 portions
Instructions
  1. Combine all the chimichurri ingredients in a small food processor and blend until smooth. (Alternatively, you can finely chop the garlic, shallot and herbs by hand. Mix with the remaining ingredients in a small bowl.) Let sit at room temperature for at least 20 minutes, or cover and refrigerate up to 1 day.
  2. Preheat the oven to 375°F. Lightly season the fish with a little salt. Rub all sides of each piece of fish with about 1 tablespoon of the chimichurri and place in a baking dish. Reserve the remaining sauce for serving.
  3. Bake for 12-20 minutes — depending on the thickness of the fish — or until fish is firm and almost opaque all the way through. Serve with a little of the reserved chimichurri sauce spooned over each piece.
beta
calories
321
fat
16g
protein
39g
carbs
2g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Artichoke Kale Pie with Arugula Salad w Blackberry Dressing #2
Serves 6
A simple tart that leaves most of the work to the oven.
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Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
398 calories
19 g
141 g
30 g
16 g
7 g
198 g
439 g
10 g
0 g
21 g
Nutrition Facts
Serving Size
198g
Servings
6
Amount Per Serving
Calories 398
Calories from Fat 258
% Daily Value *
Total Fat 30g
45%
Saturated Fat 7g
34%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 18g
Cholesterol 141mg
47%
Sodium 439mg
18%
Total Carbohydrates 19g
6%
Dietary Fiber 4g
17%
Sugars 10g
Protein 16g
Vitamin A
25%
Vitamin C
15%
Calcium
36%
Iron
12%
* 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. Olive oil
  2. 4 eggs, beaten
  3. 8 ounces part skim ricotta cheese
  4. 4 ounces Parmesan, grated
  5. 1 cup canned artichokes, drained and rough chopped
  6. 1 bunch (3 to 4 large stalks) nero cavola kale, rib removed and leaves roughly chopped
  7. Salt and freshly ground black pepper
For the Salad
  1. 6-8 ounces fresh arugula
  2. 1/2 cup toasted hazelnuts, roughly chopped
  3. 3 heaping Tablespoons blackberry jam (seedless, all-fruit is best)
  4. 4 Tablespoons white balsamic vinegar
  5. 6 Tablespoons extra virgin olive oil
  6. 1 garlic clove, finely minced
  7. 1 teaspoon fresh thyme leaves
  8. 1/4-1/2 teaspoon grainy or Dijon mustard
  9. salt and pepper, to taste
Instructions
  1. Preheat oven to 400°F. Grease a 9-inch cake pan lightly with olive oil.
  2. In a large bowl, whisk together the eggs, ricotta cheese, and Parmesan. Roughly chop the artichokes and thinly slice the kale leaves and add to the cheese and egg mixture. Season lightly with salt and generously with black pepper Stir until combined.
  3. Pour contents of bowl into the greased cake pan and drizzle with olive oil. Cook until custard is set, about 40 to 50 minutes. Cool on a wire wrack for 5 to 10 minutes and serve.
While the Pie is baking
  1. Whisk jam with vinegar. While whisking, add the olive oil in a slow, steady drizzle. Add the garlic, thyme, and mustard. Taste and add salt and pepper.
  2. Place arugula in one large or several smaller salad bowls. Top with the hazelnuts. Drizzle with some of the blackberry-thyme vinaigrette. Pass the remaining vinaigrette alongside.
Notes
  1. Frozen artichokes work equally well here, simply defrost first.
  2. Save the leftovers for lunch the next day, or freeze and rewarm.
beta
calories
398
fat
30g
protein
16g
carbs
19g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Chicken and Broccoli Stir Fry with Brown Rice #3
Serves 4
When ordering out stir fries can be loaded with oil. This version is light and delicious.
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Prep Time
15 min
Cook Time
40 min
Total Time
45 min
Prep Time
15 min
Cook Time
40 min
Total Time
45 min
424 calories
64 g
0 g
14 g
14 g
2 g
348 g
146 g
6 g
0 g
11 g
Nutrition Facts
Serving Size
348g
Servings
4
Amount Per Serving
Calories 424
Calories from Fat 117
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 146mg
6%
Total Carbohydrates 64g
21%
Dietary Fiber 10g
40%
Sugars 6g
Protein 14g
Vitamin A
29%
Vitamin C
338%
Calcium
13%
Iron
22%
* 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. 6 dried shiitake mushrooms, reconstituted in 1 cup boiling water for 20 minutes
  2. 1/4 cup black bean garlic sauce (such as Lee Kum Kee brand)
  3. 2 Tbs. Shaoxing wine (Chinese rice wine) or dry sherry
  4. 1 Tbs. cornstarch
  5. 2 tsp. Asian chile sauce or paste
  6. 1 Tbs. vegetable oil
  7. 4 tsp. minced fresh ginger
  8. 2 lb. broccoli, crowns cut into florets, stems peeled and thinly sliced
  9. 1/2 cup toasted cashews, coarsely chopped
  10. 1 cup brown rice
Instructions
  1. Drain the mushrooms, reserving 2/3 cup of the soaking liquid. Discard the stems and thinly slice the caps. In a small bowl, combine the reserved mushroom soaking liquid and the black bean sauce, wine, cornstarch, and chile sauce. Stir to dissolve the cornstarch and set aside.
  2. Heat the vegetable oil in a 12-inch skillet over medium-high heat. Add the ginger and stir-fry until fragrant, 15 seconds. Add the broccoli and 1/4 cup water, cover, and steam until the broccoli is just tender, 3 to 5 minutes. Stir in the black bean sauce mixture and the mushrooms and cook until the sauce is thick and bubbly, about 1 minute. Add the cashews and toss to combine.
For the rice
  1. Combine rice with 2 cups of water in a medium saucepan over high heat. Heat to boiling then reduce heat to a simmer and cover.
  2. Continue to cook until all the water is absorbed, about 40 minutes total.
Notes
  1. Shaoxing is a Chinese cooking wine that is often found in the Asian section of your market.
beta
calories
424
fat
14g
protein
14g
carbs
64g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Pork Tenderloin with Roasted Fall Vegetables #4
Serves 4
A garlicky Pork roast and Fall vegetables are all done in the oven together.
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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
418 calories
48 g
83 g
11 g
36 g
2 g
469 g
153 g
13 g
0 g
7 g
Nutrition Facts
Serving Size
469g
Servings
4
Amount Per Serving
Calories 418
Calories from Fat 94
% Daily Value *
Total Fat 11g
16%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 83mg
28%
Sodium 153mg
6%
Total Carbohydrates 48g
16%
Dietary Fiber 14g
56%
Sugars 13g
Protein 36g
Vitamin A
18%
Vitamin C
222%
Calcium
14%
Iron
24%
* 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. Coarse salt and ground pepper
  2. 4 garlic cloves, minced
  3. 1 tablespoons plus 2 teaspoons extra-virgin olive oil
  4. 1 lb pork tenderloins, excess fat and silver skin removed
  5. 1 pound brussels sprouts, trimmed and quartered (6 cups)
  6. 1 1/2 pounds small parsnips (about 12), peeled and thinly sliced
  7. 2 medium red onions, cut into 1/2-inch wedges
  8. 1 tablespoon chopped fresh thyme leaves
  9. 2 tablespoons fresh lemon juice
Instructions
  1. Heat broiler. On a cutting board, sprinkle a generous pinch of salt over garlic and drag the blade of a knife at an angle across mixture until a paste forms. Transfer garlic paste to a small bowl and whisk in 2 teaspoons oil. Place pork on a broilerproof rimmed baking sheet. Rub all over with garlic oil and season with salt and pepper. Broil until browned, about 10 minutes, flipping once. On another rimmed baking sheet, toss together brussels sprouts, parsnips, onions, thyme, and 2 tablespoons oil; season with salt and pepper.
  2. Reduce heat to 450 degrees, with racks in upper and lower thirds. Roast vegetables on bottom rack and pork on top rack, about 10 minutes (a thermometer should read 145 degrees when inserted in center of pork). Remove pork from oven, transfer to a cutting board, and tent with foil. Transfer vegetables to top rack and roast until tender and browned in spots, 15 minutes. Remove from oven; toss with lemon juice. Refrigerate half of 1 tenderloin for another use. Thinly slice remaining pork; serve with vegetables.
beta
calories
418
fat
11g
protein
36g
carbs
48g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Chicken and Sausage Bean Stew with Arugula Salad #5
Serves 6
Print
418 calories
55 g
20 g
11 g
26 g
3 g
366 g
651 g
6 g
0 g
8 g
Nutrition Facts
Serving Size
366g
Servings
6
Amount Per Serving
Calories 418
Calories from Fat 101
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 20mg
7%
Sodium 651mg
27%
Total Carbohydrates 55g
18%
Dietary Fiber 20g
81%
Sugars 6g
Protein 26g
Vitamin A
85%
Vitamin C
22%
Calcium
16%
Iron
29%
* 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 pound dried small white beans, such as Vallarta Beans from Rancho Gordo
  2. 1 tablespoon olive oil
  3. 6 ounces cooked chicken sausage, such as Applegate Farms Organic Fire Roasted Red Pepper Sausage, diced
  4. 2 large stalks celery, diced
  5. 2 large carrots, peeled and finely diced
  6. 1 large onion, diced
  7. 6 cloves garlic, minced
  8. 4 cups low-sodium chicken broth
  9. Salt and freshly ground black pepper
  10. 2 bay leaves
  11. 3 tablespoons cider vinegar
Instructions
  1. The night before you want to cook this soup, soak the beans by placing them in a bowl and covering them completely with cold water.
  2. The next day, heat the oven to 300°F. Heat the olive oil in a large (4-quart or larger) Dutch oven or heavy pot over medium heat. Add the sausage and turn the heat up to medium-high. Cook, stirring frequently, until the sausage has browned — about 10 minutes. Stir in the diced celery, carrots, onion, and garlic and cook over medium heat for another 10 minutes until they are soft. Drain the beans and stir them into the vegetables.
  3. Pour in the chicken stock and an additional 4 cups water. Season with 1/2 teaspoon salt and a generous quantity of black pepper. Drop in the bay leaves. Bring the soup to a boil, then cover and put in the oven.
  4. Cook for 2 to 3 hours in the oven, or until the beans are very soft and creamy. (Time can vary widely depending on the size of beans you use.)
  5. The soup can also be cooked on the stovetop over low flame. It will need a similar amount of timing for cooking, and should also be cooked with the lid on. Check a little more frequently to make sure the bottom isn't scorching.
  6. Stir in the cider vinegar and salt to taste (I used about 1 1/2 teaspoons). Continue cooking for another 20 to 30 minutes, or until the beans have absorbed some of the salt.
  7. Serve with fresh crusty bread. Leftovers freeze well.
beta
calories
418
fat
11g
protein
26g
carbs
55g
more
A Healthy Hunger http://ahealthyhunger.com/

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