Clean Eating Menus: April 25

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  1. Grilled Chicken with Lemon Pepper Orzo
  2. Citrus Poached Salmon with Asparagus
  3. Black Eyed Peas with Smoked Tofu
  4. Thai Vegetable Stir Fry with Pork
  5. Chili Soup with Avocado Relish
Quick Print Recipes April 25

 

 

Grilled Chicken with Lemon Pepper Orzo #1
Serves 4
Print
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
484 calories
39 g
168 g
19 g
40 g
7 g
245 g
239 g
6 g
0 g
11 g
Nutrition Facts
Serving Size
245g
Servings
4
Amount Per Serving
Calories 484
Calories from Fat 168
% Daily Value *
Total Fat 19g
29%
Saturated Fat 7g
34%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 168mg
56%
Sodium 239mg
10%
Total Carbohydrates 39g
13%
Dietary Fiber 5g
22%
Sugars 6g
Protein 40g
Vitamin A
27%
Vitamin C
40%
Calcium
35%
Iron
48%
* 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. 1/4 cup plain fat-free Greek yogurt, at room temperature
  2. 1 tablespoon extra-virgin olive oil
  3. 1 large clove garlic, minced
  4. Juice and zest of 1 lemon
  5. Kosher salt and freshly ground black pepper
  6. 1 lb boneless skinless chicken thighs
  7. 1 cup whole wheat or other whole grain orzo
  8. 1 cup frozen petite peas, thawed and patted dry
  9. 2 ounces finely crumbled goat cheese, at room temperature
  10. 4 tablespoons chopped fresh herbs, such as basil and tarragon
Instructions
  1. Whisk together the yogurt, 2 teaspoons of the oil, garlic, lemon juice and 1/2 teaspoon each salt and pepper in a medium bowl until well combined.
  2. Bring a pot of water to a boil and preheat an outdoor or indoor grill to medium heat. Rub the chicken thighs with the remaining 1 teaspoon oil and sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Grill until nicely marked and cooked through, 10 to 12 minutes per side. Transfer to a cutting board at let stand for at least 5 minutes.
  3. Add the orzo to the boiling water and cook according to package directions for al dente, stirring in the peas the last minute of cooking. Drain the orzo and peas, reserving 1 cup of the cooking liquid. Stir the orzo and peas into the yogurt mixture, along with the goat cheese, 3 tablespoons of the fresh herbs and at least 3/4 cup of the cooking liquid, until well combined. Transfer to a platter.
  4. Thinly slice the chicken and arrange on top of the orzo. Sprinkle with the lemon zest and the remaining 1 tablespoon fresh herbs and serve.
beta
calories
484
fat
19g
protein
40g
carbs
39g
more
A Healthy Hunger http://ahealthyhunger.com/
Citrus Poached Salmon with Asparagus #2
Serves 4
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
278 calories
14 g
79 g
11 g
32 g
3 g
379 g
306 g
9 g
0 g
4 g
Nutrition Facts
Serving Size
379g
Servings
4
Amount Per Serving
Calories 278
Calories from Fat 96
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 79mg
26%
Sodium 306mg
13%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
19%
Sugars 9g
Protein 32g
Vitamin A
31%
Vitamin C
93%
Calcium
8%
Iron
19%
* 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 lb fresh or frozen skinless salmon fillets
  2. 1 lemon
  3. 2 orange
  4. 1 cup water
  5. 1 pound asparagus spears, woody bases removed
  6. 2 tablespoons snipped fresh parsley
  7. 1 tablespoon melted butter
  8. 1/4 teaspoon salt
  9. 1/4 teaspoon salt ground black pepper
  10. Fresh parsley leaves (optional)
Instructions
  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred 1 teaspoon peel from lemon; set aside. Squeeze juice from the lemon and orange; combine juices. Measure 1/4 cup juice for dressing and set aside.
  2. Pour the remaining juice into a large skillet; add water. Bring to boiling. Add salmon; reduce heat to medium. Simmer, covered, for 4 minutes. Lay asparagus atop salmon. Simmer 4 to 8 minutes more or until fish begins to flake when tested with a fork and asparagus is crisp tender.
  3. Meanwhile, in a small bowl combine reserved 1/4 cup juices, snipped parsley, butter, reserved lemon peel, salt and pepper.
  4. To serve, drizzle dressing mixture over salmon and asparagus. Garnish with additional fresh parsley leaves, if desired.
beta
calories
278
fat
11g
protein
32g
carbs
14g
more
A Healthy Hunger http://ahealthyhunger.com/
Black Eyed Peas with Smoked Tofu #3
Serves 4
Print
Prep Time
10 min
Cook Time
55 min
Total Time
1 hr
Prep Time
10 min
Cook Time
55 min
Total Time
1 hr
320 calories
53 g
0 g
5 g
19 g
1 g
468 g
623 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
468g
Servings
4
Amount Per Serving
Calories 320
Calories from Fat 42
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 623mg
26%
Total Carbohydrates 53g
18%
Dietary Fiber 9g
34%
Sugars 5g
Protein 19g
Vitamin A
198%
Vitamin C
89%
Calcium
41%
Iron
44%
* 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. 1/2 cup brown rice
  2. 1 teaspoon canola oil
  3. 1/2 cup chopped onion
  4. 2 cups fat-free, lower-sodium chicken broth
  5. 2 cups water
  6. 1/2 teaspoon kosher salt
  7. 1/2 teaspoon freshly ground black pepper
  8. 1 cup frozen black-eyed peas, thawed
  9. 1 (12-ounce) bunch fresh turnip greens, trimmed and coarsely chopped
  10. 7 oz smoked tofu
  11. 2 tablespoons pepper vinegar
Instructions
  1. Put rice and 1 1/4 cups water with a pinch of salt into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then; valuable steam escapes! Set covered pot aside off of the heat for 10 minutes then uncover and fluff rice with a fork.
  2. In a medium skillet warm the oil and add onions, sauté 4 minutes, stirring occasionally. Stir in broth and the next 5 ingredients (through greens); bring to a boil. Reduce heat, and simmer for 50, add the tofu and continue to cook for an additional 5 minutes or until peas are tender, stirring occasionally and skimming as necessary. Stir in vinegar. Ladle about 1 1/3 cups pea mixture into each of 4 bowls with the rice and serve.
beta
calories
320
fat
5g
protein
19g
carbs
53g
more
A Healthy Hunger http://ahealthyhunger.com/
Thai Vegetable Stir Fry with Pork #4
Serves 4
This recipe serves 6- and is perfect for leftover lunch!
Print
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
565 calories
31 g
138 g
25 g
53 g
7 g
379 g
368 g
2 g
0 g
15 g
Nutrition Facts
Serving Size
379g
Servings
4
Amount Per Serving
Calories 565
Calories from Fat 219
% Daily Value *
Total Fat 25g
38%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 13g
Cholesterol 138mg
46%
Sodium 368mg
15%
Total Carbohydrates 31g
10%
Dietary Fiber 4g
16%
Sugars 2g
Protein 53g
Vitamin A
116%
Vitamin C
81%
Calcium
8%
Iron
20%
* 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 tablespoon reduced-sodium soy sauce
  3. 1/2 teaspoon garlic powder
  4. 1/2 teaspoon finely chopped fresh ginger or 1/4 teaspoon ground ginger
  5. 1/2 teaspoon ground black pepper
  6. 1/2 teaspoon ground cardamom
  7. 1/2 teaspoon chili powder
  8. 1 1/2 pounds pork loin,* cut into bite-size strips
  9. 2 cups broccoli florets
  10. 1 cup thinly sliced carrots
  11. 1 cup cauliflower florets
  12. 2 tablespoons white vinegar
  13. 1 tablespoon curry powder
  14. 2 cups hot cooked brown rice
Instructions
  1. In a very large skillet, combine oil, soy sauce, garlic powder, ginger, pepper, cardamom, and chili powder. Add half of the pork; stir-fry pork over medium-high heat for 3 minutes. Using a slotted spoon, remove pork from skillet. Repeat with the remaining half of the pork. Return all of the pork to the skillet.
  2. Add broccoli, carrot, cauliflower, vinegar, and curry powder to pork mixture. Bring to boiling; reduce heat. Cover and simmer for 3 to 5 minutes or until vegetables are crisp-tender, stirring occasionally.
  3. Serve pork and vegetables over brown rice. Makes 6 servings.
beta
calories
565
fat
25g
protein
53g
carbs
31g
more
A Healthy Hunger http://ahealthyhunger.com/
Chili Soup with Avocado Relish #5
Serves 4
Print
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
549 calories
46 g
111 g
21 g
49 g
5 g
834 g
1310 g
14 g
0 g
13 g
Nutrition Facts
Serving Size
834g
Servings
4
Amount Per Serving
Calories 549
Calories from Fat 184
% Daily Value *
Total Fat 21g
32%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 111mg
37%
Sodium 1310mg
55%
Total Carbohydrates 46g
15%
Dietary Fiber 11g
42%
Sugars 14g
Protein 49g
Vitamin A
46%
Vitamin C
299%
Calcium
24%
Iron
26%
* 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 taco chili seasoning
  2. 1 tablespoon canola oil, divided
  3. 1 pound skinless, boneless chicken breasts, cut into 1/2-inch-wide strips
  4. 2 cups chopped yellow onion
  5. 1 cup chopped red bell pepper
  6. 1 cup chopped green bell pepper
  7. 1 cup chopped yellow bell pepper
  8. 1 tablespoon minced garlic
  9. 1/2 teaspoon salt
  10. 2 cups fresh corn kernels
  11. 1 (32-ounce) carton fat-free, less-sodium chicken broth
  12. 1 (28-ounce) can fire-roasted crushed tomatoes, undrained
  13. 2 tablespoons fresh lime juice
Relish
  1. 1/2 cup chopped fresh cilantro
  2. 1/3 cup chopped green onions
  3. 1 teaspoon grated lime rind
  4. 3 ounces queso fresco, crumbled
  5. 1 diced peeled avocado
Instructions
  1. To prepare soup, heat 2 teaspoons oil in a large nonstick saucepan over medium-high heat. Add chicken; sprinkle 1 1/2 tablespoons spice blend over chicken. Sauté 8 minutes or until done; cool. Chop chicken; set aside.
  2. Heat remaining 1 teaspoon oil in pan over medium-high heat; add onion, bell peppers, garlic, and 1/2 teaspoon salt. Sprinkle vegetable mixture with remaining spice blend; sauté 8 minutes or until vegetables are tender. Stir in chicken, corn, broth, and tomatoes; bring to a boil. Reduce heat; simmer 15 minutes. Add lime juice.
  3. To prepare relish, combine chopped cilantro and next 4 ingredients (through avocado).
  4. Ladle 1 1/4 cups soup into bowls; top with 1/4 cup relish.
beta
calories
549
fat
21g
protein
49g
carbs
46g
more
A Healthy Hunger http://ahealthyhunger.com/

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