Clean Eating Menus: March 14

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  1. Artichoke Kale and Ricotta Pie
  2. Baked Falafel with Yogurt Tahini Sauce
  3. Chicken Enchiladas Verdes
  4. Chickpea Stew with Mushrooms
  5. Mediterranean Shrimp with Couscous
Quick Print Recipes March 14
Artichoke, Kale and Ricotta Pie #1
Serves 4
Print
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
443 calories
15 g
240 g
32 g
26 g
13 g
340 g
646 g
5 g
0 g
18 g
Nutrition Facts
Serving Size
340g
Servings
4
Amount Per Serving
Calories 443
Calories from Fat 282
% Daily Value *
Total Fat 32g
49%
Saturated Fat 13g
64%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 240mg
80%
Sodium 646mg
27%
Total Carbohydrates 15g
5%
Dietary Fiber 6g
22%
Sugars 5g
Protein 26g
Vitamin A
30%
Vitamin C
14%
Calcium
50%
Iron
13%
* 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 teaspoon olive oil
  2. 4 eggs
  3. 8 ounces ricotta cheese
  4. 4 ounces Parmesan, grated
  5. 1 cup canned artichokes, chopped
  6. 1 bunch (3 to 4 large stalks) nero cavola kale, leaves roughly chopped
  7. Salt and freshly ground black pepper
For the Salad
  1. 8 cups mixed greens
  2. 1 tablespoon lemon juice
  3. 1 teaspoon dijon mustard
  4. 1 teaspoon honey
  5. 3 tablespoons olive oil
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 rack for 5 to 10 minutes and serve.
For the salad
  1. In a small jar combine the lemon juice, mustard, honey and olive oil. Shake until combined. Season with salt and pepper. Pour over the greens, toss and serve.
beta
calories
443
fat
32g
protein
26g
carbs
15g
more
A Healthy Hunger http://ahealthyhunger.com/
Baked Falafel with Yogurt Tahini Sauce #2
Serves 4
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
457 calories
73 g
16 g
11 g
20 g
4 g
533 g
1132 g
7 g
0 g
6 g
Nutrition Facts
Serving Size
533g
Servings
4
Amount Per Serving
Calories 457
Calories from Fat 98
% Daily Value *
Total Fat 11g
18%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 16mg
5%
Sodium 1132mg
47%
Total Carbohydrates 73g
24%
Dietary Fiber 7g
26%
Sugars 7g
Protein 20g
Vitamin A
183%
Vitamin C
65%
Calcium
33%
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. 1 cup plain whole-milk Greek yogurt
  2. 1 tablespoon tahini (sesame-seed paste)
  3. 1 tablespoon fresh lemon juice
Falafel
  1. 3/4 cup water
  2. 1/4 cup uncooked bulgur
  3. 2 14oz cans chickpeas (garbanzo beans)
  4. 1/2 cup chopped fresh cilantro
  5. 1/2 cup chopped scallions
  6. 1/3 to 1/2 cup water
  7. 2 tablespoons all-purpose flour
  8. 1 tablespoon ground cumin
  9. 1 teaspoon baking powder
  10. 3/4 teaspoon salt
  11. 1/4 to 1/2 teaspoon ground red pepper
  12. 3 garlic cloves
  13. Cooking spray
  14. 3 Mediterranean Style whole wheat pita, cut in half, 6 pieces
  15. 1 tomato, sliced into rounds
  16. Chopped fresh cilantro (optional)
For the Salad
  1. 8 cups romaine lettuce
  2. 1/2 cup diced cucumber
  3. 1/4 red onion, thinly sliced
  4. 1 green pepper, diced
  5. 3 tablespoons extra-virgin olive mild-flavored
  6. 1/4 cup finely crumbled feta cheese
  7. 1 tablespoon red-wine vinegar
  8. 2 teaspoons lemon juice, or to taste
  9. 1 teaspoon freshly ground pepper, or to taste
  10. 1/4 teaspoon salt, or to taste
Instructions
  1. To prepare sauce, combine the first 3 ingredients, stirring with a whisk until blended. Cover and chill until ready to serve.
  2. To prepare falafel, bring 3/4 cup water to a boil in a small saucepan; add bulgur to pan. Remove from heat; cover and let stand 30 minutes or until tender. Drain and set aside.
  3. Preheat oven to 425°.
  4. Combine chickpeas and the next 9 ingredients (through garlic) in a food processor; pulse 10 times or until well blended and smooth (mixture will be wet). Spoon chickpea mixture into a large bowl; stir in bulgur.
  5. Divide mixture into 12 equal portions (about 1/4 cup each); shape each portion into a 1/4-inch-thick patty. Place patties on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes on each side or until browned. Spread about 2 1/2 tablespoons sauce onto each flatbread. Top each flatbread with 2 falafel patties, 2 tomato slices, and chopped cilantro, if desired.
  6. For the Salad: In a large bowl combine the lettuce, cucumber, onion and pepper. In a small bowl add the oil, vinegar, lemon juice, feta, salt and pepper and whisk to combine. Pour over the greens and toss.
beta
calories
457
fat
11g
protein
20g
carbs
73g
more
A Healthy Hunger http://ahealthyhunger.com/
Chicken Enchiladas Verdes #3
Serves 4
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
627 calories
38 g
170 g
26 g
60 g
10 g
473 g
527 g
9 g
0 g
13 g
Nutrition Facts
Serving Size
473g
Servings
4
Amount Per Serving
Calories 627
Calories from Fat 233
% Daily Value *
Total Fat 26g
41%
Saturated Fat 10g
51%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 170mg
57%
Sodium 527mg
22%
Total Carbohydrates 38g
13%
Dietary Fiber 7g
27%
Sugars 9g
Protein 60g
Vitamin A
26%
Vitamin C
73%
Calcium
28%
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 1/2 pounds bone-in chicken breast halves, skin removed
  2. 1/2 medium white onion, halved crosswise
  3. 1 whole garlic clove
  4. 1/2 teaspoon coarse salt
  5. 2 cups loosely packed fresh cilantro
  6. 1 1/2 pounds tomatillos, husked and rinsed
  7. 1 jalapeno chile
  8. 1 poblano chile
  9. 8 six-inch corn tortillas
  10. 2 ounces reduced-fat Monterey Jack cheese, grated (about 1 cup)
  11. 1/2 cup sour cream, thinned with 2 tablespoons water
Instructions
  1. Place chicken, 1/2 of the onion, the garlic, and 1/4 teaspoon salt in a medium saucepan. Add enough water to cover by at least 1 inch. Bring to a boil, and then reduce heat. Simmer until chicken is cooked through, 18 to 22 minutes. Reserve 3/4 cup of the cooking liquid; set aside.
  2. Let chicken cool on a plate. When cool enough to handle, shred (discard bones). Coarsely chop 1/2 cup cilantro, and toss with chicken.
  3. Preheat broiler, with the rack about 6 inches from heat source. Broil tomatillos and chiles on a rimmed baking sheet, rotating them as they blacken, 10 to 12 minutes. Let cool. Remove the blackened skins, stems, ribs, and seeds (optional) from chiles. Reduce oven temperature to 375 degrees.
  4. Coarsely puree tomatillos and chile flesh in a blender with remaining 1/4 teaspoon salt, remaining 1 1/2 cups cilantro, and reserved 3/4 cup cooking liquid. Transfer salsa to a large bowl.
  5. Using tongs, toast tortillas over an open flame of a gas stove, 5 to 10 seconds per side. (Or heat the tortillas in a skillet over high heat.)
  6. Dip 1 tortilla into salsa to coat lightly. Place 1/3 cup chicken on half of tortilla. Sprinkle 2 tablespoons cheese on top, and roll up. Place it seam side down in a 9-by-13-inch baking dish. Repeat to make more enchiladas, lining them up snugly in dish. Spoon remaining salsa on top, and bake until heated through, about 20 minutes.
  7. Slice remaining onion, and scatter over top; drizzle with sour cream.
beta
calories
627
fat
26g
protein
60g
carbs
38g
more
A Healthy Hunger http://ahealthyhunger.com/
Chickpea Stew with Mushrooms #4
Serves 4
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
306 calories
48 g
0 g
7 g
15 g
1 g
578 g
1267 g
12 g
0 g
5 g
Nutrition Facts
Serving Size
578g
Servings
4
Amount Per Serving
Calories 306
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 1267mg
53%
Total Carbohydrates 48g
16%
Dietary Fiber 12g
47%
Sugars 12g
Protein 15g
Vitamin A
97%
Vitamin C
51%
Calcium
11%
Iron
27%
* 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 tbsp olive oil
  2. 1 medium yellow onion, chopped
  3. 3 cups chopped cremini mushrooms
  4. 4 cloves of garlic, chopped
  5. salt, pepper
  6. 2 tablespoons low sodium soy sauce (or tamari)
  7. 2 tablespoons balsamic vinegar
  8. 2 tablespoons tomato paste
  9. 1 small zucchini, diced
  10. 1 small sweet potato, diced
  11. 2T chopped fresh sage, rosemary or thyme
  12. 4 cups low sodium veggie broth
  13. 2 cups of water
  14. 1 cups chickpeas, cooked and drained
  15. a few big handfuls of chopped kale
  16. pinches of red chile flakes
  17. optional - a few teaspoons miso paste
Instructions
  1. In a large pot, heat oil over medium heat. Add chopped onion and a few pinches of salt and cook until soft. Add the mushrooms, give it a stir, then leave them alone for a few minutes. Add the garlic and soy sauce, and continue cooking, stirring occasionally until the mushrooms are tender and browned.
  2. Add the balsamic vinegar and tomato paste, then the chopped sweet potato, zucchini, sage and a few pinches of salt and pepper. Let that all cook for a few minutes.
  3. Before everything starts sticking to the bottom of the pot, add the veggie broth and water, and scrape any bits off the bottom. Add the chickpeas and bring to a boil. Cover and reduce to a low simmer, stirring occasionally for 20-30 minutes, until the sweet potatoes are tender.
  4. Taste, adjust seasonings… adding (to your liking) more salt, soy sauce, or a little bit of miso paste (dissolve it in a separate bowl with a little of the soup broth before adding). If the soup needs more zing, add another splash of balsamic and a few pinches of red chile flakes.
  5. Add the chopped kale and continue cooking on a low simmer for 15-20 more minutes or until you're ready to eat. Serve with kale stem pesto on the side. Stir a spoonful into your bowl as you eat, and don't forget the crusty bread.
beta
calories
306
fat
7g
protein
15g
carbs
48g
more
A Healthy Hunger http://ahealthyhunger.com/
Mediterranean Shrimp with Couscous #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
513 calories
56 g
265 g
13 g
40 g
6 g
448 g
1884 g
6 g
0 g
7 g
Nutrition Facts
Serving Size
448g
Servings
4
Amount Per Serving
Calories 513
Calories from Fat 119
% Daily Value *
Total Fat 13g
21%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 265mg
88%
Sodium 1884mg
78%
Total Carbohydrates 56g
19%
Dietary Fiber 5g
22%
Sugars 6g
Protein 40g
Vitamin A
43%
Vitamin C
118%
Calcium
31%
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 medium shrimp
  2. Nonstick cooking spray
  3. 2 14 1/2 - ounce can no-salt-added diced tomatoes, drained
  4. 2 cups sliced zucchini
  5. 1 large red sweet pepper, chopped (1 cup)
  6. 1cup reduced-sodium chicken broth
  7. 4 cloves garlic, minced
  8. 8 pitted Kalamata olives, coarsely chopped
  9. 1/2 cup chopped fresh basil
  10. 1 tablespoon olive oil
  11. 1 T chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
  12. 1/2 teaspoon salt
  13. 8 ounces whole wheat Israeli couscous, cooked according to package directions
  14. 4 ounces reduced-fat feta cheese, crumbled
Instructions
  1. Thaw shrimp, if frozen. Peel and devein shrimp; cover and chill until ready to use. Cook the couscous according to package directions.
  2. Warm a medium skillet over medium heat and prepare with cooking spray. Add the 2 cloves of garlic and cook for 2 minutes until softened. Add zucchini, peppers and olives and cook for 2 minutes, stirring. Add the wine and cook for 2-3 minutes until mostly evaporated. Add the diced tomatoes and simmer for 10 minutes.Add the basil and rosemary, cook for 2 minutes, then add the shrimp and cook for 5 minutes or until the shrimp are cooked through. Add salt to taste.
  3. Place cooked pasta in a serving bowl and top with shrimp and sauce. Sprinkle top with feta cheese.
beta
calories
513
fat
13g
protein
40g
carbs
56g
more
A Healthy Hunger http://ahealthyhunger.com/

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