Clean Eating Menus: April 4

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  1. Asian Ginger Chicken
  2. Roasted Halibut with Salsa Verde
  3. Balsamic Pork Tenderloin
  4. Basil Buttered Salmon with Sauteed Zucchini
  5. Chicken and Wild Rice Casserole

Quick Print Recipes April 4

Asian Ginger Chicken #1
Serves 4
Print
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
317 calories
23 g
96 g
7 g
39 g
2 g
298 g
496 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
298g
Servings
4
Amount Per Serving
Calories 317
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 96mg
32%
Sodium 496mg
21%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
16%
Sugars 4g
Protein 39g
Vitamin A
194%
Vitamin C
11%
Calcium
6%
Iron
17%
* 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 small skinless boneless chicken breast halves
  2. 1/4 teaspoon salt
  3. 1/4 teaspoon ground black pepper
  4. 2 teaspoons olive oil
  5. 8 ounces fresh asparagus, trimmed and cut into 1-inch pieces (2 cups)
  6. 2 cups packaged julienne-cut carrots
  7. 1 tablespoon reduced-sodium soy sauce
  8. 2 teaspoons grated fresh ginger
  9. 1 1/3 cups hot cooked brown rice
  10. 1/4 teaspoon crushed red pepper (optional)
Instructions
  1. Sprinkle chicken with salt and black pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken to skillet. Reduce heat to medium; cook for 8 to 12 minutes or until chicken is no longer pink and the juices run clear (170 degrees F), turning once halfway through cooking.
  2. Meanwhile, place a steamer basket in a large saucepan. Add enough water to come just below the bottom of the basket. Bring water to boiling. Add asparagus and carrots to steamer basket. Cover and reduce heat. Steam for 5 to 7 minutes or until vegetables are crisp-tender. Transfer vegetables to a dish.
  3. To serve, stir the soy sauce and ginger into the vegetables and/or hot cooked brown rice. Divide rice and vegetable mixture among four dinner plates; top with chicken. If desired, sprinkle with crushed red pepper.
beta
calories
317
fat
7g
protein
39g
carbs
23g
more
A Healthy Hunger http://ahealthyhunger.com/
Roasted Halibut with Salsa Verde and Tomato Bean Salad #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
381 calories
8 g
68 g
26 g
28 g
4 g
264 g
325 g
2 g
0 g
21 g
Nutrition Facts
Serving Size
264g
Servings
4
Amount Per Serving
Calories 381
Calories from Fat 232
% Daily Value *
Total Fat 26g
40%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 18g
Cholesterol 68mg
23%
Sodium 325mg
14%
Total Carbohydrates 8g
3%
Dietary Fiber 3g
12%
Sugars 2g
Protein 28g
Vitamin A
42%
Vitamin C
50%
Calcium
11%
Iron
18%
* 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 halibut, pin bones removed
  2. Salt and freshly ground pepper, to taste
  3. 2 garlic cloves
  4. 1 cup loosely packed fresh flat-leaf parsley leaves
  5. 1 Tbs. fresh tarragon leaves
  6. 5 Tbs. olive oil
  7. 1 tsp. anchovy paste (optional)
  8. 1 Tbs. white wine or sherry vinegar, or to taste
  9. 1/2 pound green and yellow string beans
  10. 2 tablespoons extra-virgin olive oil
  11. 1 medium shallots, minced
  12. 2 tablespoons chopped tarragon
  13. Salt and freshly ground pepper
  14. 1/2 pint cherry tomatoes, halved
Instructions
  1. Cook the halibut
  2. Preheat an oven to 300°F. Oil a shallow baking dish just large enough to hold the fish fillets in a single layer.
  3. Season the fish lightly on both sides with salt and pepper. Place the fillets, skin side down, in the prepared dish. Bake until the fish is opaque throughout, about 8 minutes; start checking after about 5 minutes to avoid overcooking.
Prepare the Salsa Verde
  1. In a food processor, combine the garlic, parsley, tarragon, olive oil, anchovy paste and the 1 Tbs. vinegar. Process until smooth, stopping once or twice to scrape down the sides of the work bowl. Season with salt, pepper and more vinegar, if needed.
Prepare the Salad
  1. In a large pot of boiling salted water, cook the beans until just tender, about 4 minutes. Drain the beans and spread them on a large baking sheet to cool. Pat dry.
  2. In a small bowl, whisk the olive oil with the shallots and tarragon and season with salt and pepper. Place the beans and tomatoes in a large bowl, add the dressing and toss well.
beta
calories
381
fat
26g
protein
28g
carbs
8g
more
A Healthy Hunger http://ahealthyhunger.com/
Balsamic Pork Tenderloin #3
Serves 4
Prep time includes marinating. To make it more time sensitive, start the marinade in the morning or night before.
Print
Prep Time
1 hr 10 min
Cook Time
40 min
Prep Time
1 hr 10 min
Cook Time
40 min
374 calories
20 g
83 g
17 g
34 g
3 g
412 g
472 g
11 g
0 g
13 g
Nutrition Facts
Serving Size
412g
Servings
4
Amount Per Serving
Calories 374
Calories from Fat 151
% Daily Value *
Total Fat 17g
26%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 83mg
28%
Sodium 472mg
20%
Total Carbohydrates 20g
7%
Dietary Fiber 6g
23%
Sugars 11g
Protein 34g
Vitamin A
29%
Vitamin C
25%
Calcium
11%
Iron
30%
* 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 1 - pound pork tenderloin
  2. 1/4 cup balsamic vinegar
  3. 2 tablespoons olive oil
  4. 1 tablespoon snipped fresh rosemary
  5. 2 cloves garlic, minced
  6. 3/4 teaspoon ground black pepper
  7. 1/8 teaspoon salt
  8. 1/2 cup balsamic vinegar
  9. 1 lb asparagus
  10. 1 teaspoon olive oil
For the Beans
  1. Coarse salt and ground pepper
  2. 1 pound green beans, stem ends trimmed
  3. 4 teaspoons olive oil
  4. 2 garlic cloves, minced
  5. 2 teaspoons grated lemon zest
  6. 1 tablespoon freshly squeezed lemon juice
  7. 2 tablespoons chopped fresh flat-leaf parsley
Instructions
  1. Place tenderloin in large resealable plastic bag set in a shallow dish. In a small bowl, combine balsamic vinegar, oil, rosemary, garlic, pepper, and salt. Pour over tenderloin. Seal bag; turn to coat tenderloin. Marinate in the refrigerator for 1 hour.
  2. Remove tenderloin from marinade, discarding marinade. Prepare grill for indirect grilling. Test for medium heat above drip pan. Place tenderloin on grill rack over drip pan. Cover and grill about 40 minutes or until an instant-read thermometer inserted into the center of the tenderloin registers 155 degrees F.
Meanwhile prepare the beans
  1. In a large pot of boiling salted water, cook green beans until crisp-tender, about 5 minutes. Drain.
  2. In same pot, heat 2 teaspoons oil over medium-low. Add garlic; cook until starting to soften, about 2 minutes. Return beans to pot. Add lemon zest and juice, remaining 2 teaspoons oil, and parsley; season with salt and pepper. Toss to coat. Serve immediately.
  3. Prepare balsamic glaze:In a small saucepan, bring balsamic vinegar to boiling. Reduce heat; boil gently for 5 minutes. Makes about 1/4 cup.
  4. Brush tenderloin on all sides with Balsamic Glaze. Grill for 1 minute more. Remove from grill. Cover with foil and let stand for 15 minutes. Slice to serve.
  5. Toss asparagus with olive oil and add to the grill. Turning after 4 minutes, cook until charred and cooked through, about 6 minutes total.
beta
calories
374
fat
17g
protein
34g
carbs
20g
more
A Healthy Hunger http://ahealthyhunger.com/
Basil Buttered Salmon with Sauteed Zucchini #4
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
276 calories
6 g
79 g
14 g
31 g
3 g
270 g
203 g
4 g
0 g
7 g
Nutrition Facts
Serving Size
270g
Servings
4
Amount Per Serving
Calories 276
Calories from Fat 128
% Daily Value *
Total Fat 14g
22%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 79mg
26%
Sodium 203mg
8%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
7%
Sugars 4g
Protein 31g
Vitamin A
13%
Vitamin C
45%
Calcium
5%
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. 1 lb skinless salmon fillets
  2. 1/2 teaspoon salt-free lemon-pepper seasoning
  3. 1 tablespoons butter, softened
  4. 1 teaspoon snipped fresh lemon basil, regular basil, or dill or 1/4 teaspoon dried basil or dill, crushed
  5. 1 teaspoon snipped fresh parsley or cilantro
  6. 1/4 teaspoon finely shredded lemon peel or lime peel
  7. 3 medium zucchini
  8. 1 tbsp olive oil
  9. oregano
  10. 1 clove garlic, crushed
  11. salt and fresh pepper
Instructions
  1. Rinse fish; pat dry with paper towels. Sprinkle with lemon-pepper seasoning.
  2. Place fish on the greased unheated rack of a broiler pan. Turn any thin portions under to make uniform thickness. Broil 4 inches from the heat for 5 minutes. Carefully turn fish over. Broil for 3 to 7 minutes more or until fish flakes easily when tested with a fork.
  3. Meanwhile, in a small bowl, stir together butter, basil, parsley, and lemon peel. To serve, spoon 1 teaspoon of the butter mixture on top of each fish piece.
For the Zucchini
  1. Cut zucchinis into 1/4" rounds. Season with salt and pepper. In a large saute pan, heat olive oil on medium-high heat. Add zucchini to pan, add oregano and sauté about 2 minutes on each side. Add garlic and cook another minute.
beta
calories
276
fat
14g
protein
31g
carbs
6g
more
A Healthy Hunger http://ahealthyhunger.com/
Chicken and Wild Rice Casserole #5
Serves 6
Print
Prep Time
5 min
Cook Time
50 min
Total Time
55 min
Prep Time
5 min
Cook Time
50 min
Total Time
55 min
381 calories
23 g
86 g
18 g
35 g
9 g
378 g
702 g
10 g
0 g
7 g
Nutrition Facts
Serving Size
378g
Servings
6
Amount Per Serving
Calories 381
Calories from Fat 155
% Daily Value *
Total Fat 18g
27%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 86mg
29%
Sodium 702mg
29%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
15%
Sugars 10g
Protein 35g
Vitamin A
42%
Vitamin C
34%
Calcium
36%
Iron
18%
* 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 10 3/4 - ounce can reduced-fat and reduced-sodium condensed cream of mushroom soup
  2. 1 6 1/2 - ounce container light semi-soft cheese with garlic and herbs, softened
  3. 1/2 cup evaporated fat-free milk
  4. 1 14 - 15 - ounce can bean sprouts, rinsed and drained
  5. 12 ounces cubed cooked chicken breast
  6. 1 cup cooked wild rice
  7. 2/3 cup thinly sliced celery
  8. 1/2 cup coarsely shredded carrot
  9. 1 4 - ounce can (drained weight) sliced mushrooms, drained
  10. 1 tablespoon green onion or shallot
  11. 1/2 cup soft whole wheat bread crumbs
  12. 2 teaspoons dried parsley flakes or 1 tablespoon snipped fresh parsley
  13. Butter-flavor nonstick cooking spray
Instructions
  1. Preheat oven to 350 degrees F. In a large bowl, whisk together cream of mushroom soup, cheese, and evaporated milk until smooth. Stir in bean sprouts, chicken, wild rice, celery, carrot, mushrooms, and green onion. Spoon into a 2-quart casserole.
  2. Bake, covered, for 30 minutes. Meanwhile, in a medium bowl, combine bread crumbs and dried parsley flakes; coat lightly with nonstick cooking spray. Toss gently; coat again with nonstick cooking spray. Sprinkle over the casserole. Bake, uncovered, for 20 to 25 minutes more or until filling is bubbly and topping is golden brown.
beta
calories
381
fat
18g
protein
35g
carbs
23g
more
A Healthy Hunger http://ahealthyhunger.com/

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