Clean Eating Menus: February 29

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  1. Basil Tomato Chicken Sautee
  2. Grilled Garlic Chicken with Cauliflower Rice
  3. One Pan Chicken with Mushroom Sauce
  4. Spanish Style Pork Chops with Garlic Spinach
  5. Chili Prawns with Kale Quinoa Pilaf
Quick Print Recipes February 29  
Basil Tomato Chicken Sautee #1
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
383 calories
8 g
170 g
8 g
67 g
3 g
413 g
472 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
413g
Servings
4
Amount Per Serving
Calories 383
Calories from Fat 76
% Daily Value *
Total Fat 8g
13%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 170mg
57%
Sodium 472mg
20%
Total Carbohydrates 8g
3%
Dietary Fiber 4g
15%
Sugars 2g
Protein 67g
Vitamin A
270%
Vitamin C
77%
Calcium
23%
Iron
37%
* 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 1/4 pounds chicken breast tenderloins
  2. Nonstick cooking spray
  3. 1/8 teaspoon salt
  4. 1/8 teaspoon ground black pepper
  5. 1 14 1/2 - ounce can no-salt-added diced tomatoes, drained
  6. 1/4 cup snipped fresh basil
  7. 1 9 - 10 - ounce package prewashed spinach
  8. 2 tablespoons finely shredded Parmesan cheese
Instructions
  1. Cut any large chicken tenderloins in half lengthwise. Coat an unheated 12-inch skillet with nonstick cooking spray.
  2. Cook and stir chicken in hot skillet about 5 minutes or until done. Sprinkle with salt and pepper.
  3. Add tomatoes and basil; heat through. Remove from heat. Add spinach; toss until wilted. Divide among 4 plates. Sprinkle with cheese. Makes 4 (about 2-cup) servings.
beta
calories
383
fat
8g
protein
67g
carbs
8g
more
A Healthy Hunger http://ahealthyhunger.com/
Grilled Garlic Shrimp with Cauliflower Rice #2
Serves 4
Print
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
255 calories
16 g
240 g
8 g
31 g
1 g
323 g
1279 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
323g
Servings
4
Amount Per Serving
Calories 255
Calories from Fat 74
% Daily Value *
Total Fat 8g
13%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 240mg
80%
Sodium 1279mg
53%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
16%
Sugars 6g
Protein 31g
Vitamin A
95%
Vitamin C
96%
Calcium
23%
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. sea salt
  2. 1 teaspoons lime zest
  3. 1tablespoons Grapeseed oil
  4. 2 cloves garlic, minced
  5. freshly ground black pepper
  6. 1 pounds jumbo shrimp, peeled and deveined
For the "rice"
  1. 1/2 medium head (about 24 oz) cauliflower, rinsed
  2. 2 tsp extra-virgin olive oil
  3. 1 garlic cloves
  4. 2 scallions, diced
  5. kosher salt and pepper, to taste
  6. Juice from limes in shrimp recipe
  7. 1/4 cup fresh chopped cilantro
For the Salad
  1. 6 cups spinach
  2. 1/4 red onion, thinly sliced
  3. 1 cup sliced mushrooms
For the Dressing
  1. 5 tbsp low-fat buttermilk
  2. 3 tbsp nonfat plain Greek-style yogurt
  3. 1/4tsp onion powder
  4. 1 tsp fresh dill
  5. 1 tsp fresh parsley, chopped
  6. 1 tsp fresh chives, chopped
  7. Sea Salt and fresh ground pepper, to taste
Instructions
  1. Prepare a hot grill or stove top grill pan.
  2. In a large bowl, whisk together the lime zest, grapeseed oil, garlic, 1 teaspoon salt and a few grinds of pepper. Add the shrimp and toss to coat evenly.
  3. Grill the shrimp for 5 to 6 minutes on each side, until they’re opaque in the middle.
  4. For the "Rice";
  5. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  6. Heat a large saute pan over medium heat, add olive oil, scallions and garlic and sauté about 3 to 4 minutes, or until soft.
  7. Raise the heat to medium-high. Add the cauliflower "rice" to the saute pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Season with salt and pepper to taste.
  8. Remove from heat and place in a medium bowl; toss with fresh cilantro and reserved lime juice to taste.
  9. Serve shrimp over the "rice"
For the Salad
  1. In a medium bowl, whisk together all ingredients for the dressing until blended. Refrigerate until serving or use immediately. Store in a sealed container in refrigerator for up to 5 days.
  2. Toss together spinach, mushrooms, and onions with dressing and serve.
beta
calories
255
fat
8g
protein
31g
carbs
16g
more
A Healthy Hunger http://ahealthyhunger.com/
One Pan Chicken in Mushroom Sauce #3
Serves 4
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
278 calories
10 g
96 g
8 g
39 g
2 g
349 g
359 g
4 g
0 g
5 g
Nutrition Facts
Serving Size
349g
Servings
4
Amount Per Serving
Calories 278
Calories from Fat 70
% Daily Value *
Total Fat 8g
12%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 96mg
32%
Sodium 359mg
15%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
11%
Sugars 4g
Protein 39g
Vitamin A
108%
Vitamin C
14%
Calcium
5%
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. 1 lb boneless chicken breast
  2. 1 tablespoons olive oil
  3. 2 medium carrots, cut into 1-inch pieces
  4. 1/2 cup pearl onions, frozen is fine
  5. 1/4 cup dry white wine
  6. 1 14 - ounce can chicken broth
  7. 3 tablespoons snipped fresh parsley
  8. 1 tablespoon snipped fresh thyme
  9. 1 tablespoon snipped fresh rosemary
  10. 8 ounces fresh shiitake mushrooms, stemmed and halved
Instructions
  1. Remove skin from chicken. Sprinkle chicken with salt and ground black pepper. In 12-inch skillet, cook chicken in hot oil over medium heat about 10 minutes or until golden brown, turning to brown evenly. Remove chicken.
  2. Add carrot and onions to skillet. Cook about 5 minutes or until onions are golden brown, stirring occasionally. Add vermouth, stirring to scrape up browned bits. Return chicken to skillet. Pour broth over chicken; sprinkle with parsley, thyme, and rosemary.
  3. Bring to boiling; reduce heat. Cover and simmer about 40 minutes or until chicken is tender and no longer pink, adding mushrooms during last 10 minutes of cooking.
beta
calories
278
fat
8g
protein
39g
carbs
10g
more
A Healthy Hunger http://ahealthyhunger.com/
Spanish Style Pork Chops with Garlic Spinach #4
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
321 calories
12 g
82 g
15 g
33 g
3 g
208 g
419 g
8 g
0 g
11 g
Nutrition Facts
Serving Size
208g
Servings
4
Amount Per Serving
Calories 321
Calories from Fat 136
% Daily Value *
Total Fat 15g
24%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 82mg
27%
Sodium 419mg
17%
Total Carbohydrates 12g
4%
Dietary Fiber 2g
9%
Sugars 8g
Protein 33g
Vitamin A
122%
Vitamin C
34%
Calcium
9%
Iron
16%
* 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 boneless pork loin chops
  2. 2 tablespoons packed brown sugar
  3. 2 tablespoons olive oil
  4. 2 tablespoons orange juice
  5. 2 tablespoons snipped fresh cilantro
  6. 1 tablespoon red wine vinegar or cider vinegar
  7. 2 teaspoons hot chili powder
  8. 1 teaspoon ground cumin
  9. 1 teaspoon dried oregano, crushed
  10. 1/2 teaspoon salt
  11. 1/4 teaspoon ground red pepper (optional)
  12. 1/4 teaspoon ground cinnamon
  13. 3 cloves garlic, minced
  14. 8 cups baby spinach leaves, washed and left damp
  15. 1 clove garlic, minced
  16. 1 teaspoon vegetable oil
Instructions
  1. Trim fat from chops. Place chops in a plastic bag set in a shallow dish. For marinade, in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon, and garlic. Pour over chops; seal bag. Marinate in the refrigerator for 2 hours to 24 hours, turning occasionally.
  2. Drain chops, discarding marinade.For a gas grill, preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Alternatively Broil on high for 2 minutes each side, or until done.
  3. For spinach: In a sautee pan warm the oil and add the garlic over medium heat. Gently cook the garlic for 1 minute, then add the damp spinach and cook while turning over leaves until just wilted. salt and pepper to taste.
beta
calories
321
fat
15g
protein
33g
carbs
12g
more
A Healthy Hunger http://ahealthyhunger.com/
Chili Prawns with Kale Quinoa Pilaf #5
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
443 calories
36 g
247 g
18 g
36 g
4 g
339 g
1177 g
2 g
0 g
12 g
Nutrition Facts
Serving Size
339g
Servings
4
Amount Per Serving
Calories 443
Calories from Fat 155
% Daily Value *
Total Fat 18g
27%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 247mg
82%
Sodium 1177mg
49%
Total Carbohydrates 36g
12%
Dietary Fiber 6g
23%
Sugars 2g
Protein 36g
Vitamin A
49%
Vitamin C
26%
Calcium
23%
Iron
21%
* 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 smoked paprika
  3. 1 tablespoon sweet paprika
  4. 1 teaspoon dried chilli flakes
  5. 4 cloves garlic, crushed
  6. 2 tablespoons lemon juice
  7. 1 lb large shrimp, peeled
  8. 2 cups salted water
  9. 1 cup quinoa
  10. 1 bunch lacinato kale, washed and chopped into 1" lengths
  11. 1 lemon, zested and juiced
  12. 2 scallions, minced
  13. 1 tablespoon olive
  14. 3 tablespoons toasted walnuts
  15. 1/4 cup crumbled goat cheese
  16. salt and pepper
Instructions
  1. Place the olive oil, smoked paprika, sweet paprika, chilli, garlic and lemon juice in a bowl and mix to combine. Add the prawns and place in the fridge for 1 hour to marinate. Heat a char-grill pan or barbecue over high heat. Add the prawns and cook for 1–2 minutes each side or until cooked through. Bring the water to a boil in a covered pot. Add the quinoa, cover, and lower the heat until it is just enough to maintain a simmer. Let simmer for 10 minutes, then add in the kale and re-cover. Simmer another 5 minutes, then turn off the heat and allow to steam for 5 more minutes. While the quinoa is cooking, take a large serving bowl and combine half of the lemon juice (reserving the other half), all of the lemon zest, scallions,olive oil, pine nuts, and goat cheese. Check the quinoa and kale when the cooking time has completed -- the water should have absorbed, and the quinoa will be tender but firm, and the kale tender and bright green. If the quinoa still has a hard white center, you can steam a bit longer (adding more water if needed). When the quinoa and kale are done, fluff the pilaf, and tip it into the waiting bowl with the remaining ingredients. Toss to combine, seasoning with salt and pepper, and the remaining lemon juice if needed.
beta
calories
443
fat
18g
protein
36g
carbs
36g
more
A Healthy Hunger http://ahealthyhunger.com/

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