Clean Eating Menus: March 21

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  1. White Bean and Kale Soup with Pork
  2. Cheese Ravioli with Chicken and Peppers
  3. Tortilla Espanola and Tossed Salad
  4. Gingered Pork with Shiitake and Tofu
  5. Roasted Fish with Golden Onion and Minted Squash
Quick Print Recipes March 21
White Bean and Kale Soup with Pork #1
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
403 calories
28 g
83 g
10 g
42 g
2 g
645 g
919 g
6 g
0 g
7 g
Nutrition Facts
Serving Size
645g
Servings
4
Amount Per Serving
Calories 403
Calories from Fat 85
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 83mg
28%
Sodium 919mg
38%
Total Carbohydrates 28g
9%
Dietary Fiber 6g
25%
Sugars 6g
Protein 42g
Vitamin A
33%
Vitamin C
34%
Calcium
8%
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. 1 tablespoon extra-virgin olive oil
  2. 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
  3. 3/4 teaspoon salt
  4. 1 medium onion, finely chopped
  5. 4 cloves garlic, minced
  6. 2 teaspoons paprika, preferably smoked
  7. 1/4 teaspoon crushed red pepper, or to taste (optional)
  8. 1 cup white wine
  9. 4 plum tomatoes, chopped
  10. 4 cups reduced-sodium chicken broth
  11. 1 bunch kale, leaves only, chopped (about 8 cups lightly packed)
  12. 1 15-ounce can white beans, rinsed
Instructions
  1. Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
  2. Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
  3. Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.
beta
calories
403
fat
10g
protein
42g
carbs
28g
more
A Healthy Hunger http://ahealthyhunger.com/
Cheese Ravioli with Chicken and Peppers #2
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
188 calories
14 g
40 g
7 g
16 g
2 g
163 g
419 g
4 g
0 g
5 g
Nutrition Facts
Serving Size
163g
Servings
4
Amount Per Serving
Calories 188
Calories from Fat 66
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 40mg
13%
Sodium 419mg
17%
Total Carbohydrates 14g
5%
Dietary Fiber 2g
9%
Sugars 4g
Protein 16g
Vitamin A
72%
Vitamin C
78%
Calcium
12%
Iron
11%
* 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 9 - ounce package refrigerated cheese mini ravioli
  2. 1 medium red sweet pepper, chopped
  3. 3 cups spinach, rough chopped
  4. 1 cup chopped cooked chicken breast
  5. 3/4 cup chopped fresh basil
  6. 1 tablespoon extra-virgin olive oil
  7. 1/4-1/2 teaspoon coarsely ground black pepper
  8. 1/4 teaspoon salt
  9. 2 tablespoons grated Parmesan cheese
Instructions
  1. Cook pasta in a large saucepan according to package directions omitting any salt or fat and adding the chopped red sweet pepper and spinach the last 1 minute of cooking time.
  2. Place the chicken in a colander, drain pasta over the chicken mixture in colander, gently shake off excess water, reserving 2 tablespoons of the pasta water. Place the pasta mixture on a serving platter and sprinkle with pasta water, basil and olive oil, toss gently. Sprinkle with the salt and pepper and top with the parmesan cheese. Makes 4 servings (1-1/4 cups each)
beta
calories
188
fat
7g
protein
16g
carbs
14g
more
A Healthy Hunger http://ahealthyhunger.com/
Tortilla Espanola with Tossed Salad #3
Serves 4
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
439 calories
43 g
194 g
24 g
15 g
5 g
466 g
420 g
6 g
0 g
18 g
Nutrition Facts
Serving Size
466g
Servings
4
Amount Per Serving
Calories 439
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 194mg
65%
Sodium 420mg
17%
Total Carbohydrates 43g
14%
Dietary Fiber 5g
21%
Sugars 6g
Protein 15g
Vitamin A
34%
Vitamin C
47%
Calcium
15%
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. 1 tablespoon extra-virgin olive oil
  2. 4 strands saffron (optional)
  3. 2 large baking potatoes, peeled and thinly sliced crosswise
  4. 1 medium red onion, thinly sliced (1 cup)
  5. 5 garlic cloves, finely chopped (1/4 cup)
  6. Coarse salt and freshly ground pepper
  7. 4 large eggs
  8. 2 large egg whites
  9. 1/2 cup coarsely chopped fresh flat-leaf parsley
  10. 1 tablespoon fresh thyme
For the salad
  1. 8 cups spring mix salad greens
  2. 4 tablespoons extra-virgin olive oil, preferably mild-flavored
  3. 1/4 cup finely crumbled feta cheese
  4. 1 tablespoon red-wine vinegar
  5. 2 teaspoons lemon juice, or to taste
  6. 1 teaspoon freshly ground pepper, or to taste
  7. 1/4 teaspoon salt, or to taste
Instructions
  1. Preheat oven to 400 degrees. Heat oil and saffron in an 8-inch skillet over medium heat. Add potatoes, onion, and garlic, and stir well. Gently press into an even layer with a spatula. Reduce heat to medium-low, cover, and cook for 10 minutes. Stir, season with salt and pepper, and press again. Cover, and cook for 10 minutes.
  2. Whisk together eggs, parsley, and thyme. Season with salt and pepper. Stir in potato mixture. Heat skillet and prepare with cooking spray. Pour in egg mixture, and gently press into an even layer. Reduce heat to medium-low. Cook, uncovered, for 2 minutes.
  3. Bake until set, about 5 minutes. Invert, or serve from pan.
  4. To prepare vinaigrette: Place sunflower (or canola) oil, olive oil, feta, cider vinegar, red-wine vinegar, lemon juice, pepper and salt in a blender and puree until combined. Adjust seasoning with additional lemon juice, salt or pepper, if desired.
  5. To prepare salad: Toss greens in a large bowl with half the vinaigrette. Mound on a large platter. Arrange cucumbers, tomatoes, radishes and onion on top of the greens. Drizzle the remaining vinaigrette over the salad.
beta
calories
439
fat
24g
protein
15g
carbs
43g
more
A Healthy Hunger http://ahealthyhunger.com/
Gingered Pork with Shiitake and Tofu #4
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
500 calories
38 g
48 g
21 g
44 g
4 g
528 g
733 g
4 g
0 g
16 g
Nutrition Facts
Serving Size
528g
Servings
4
Amount Per Serving
Calories 500
Calories from Fat 181
% Daily Value *
Total Fat 21g
32%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 48mg
16%
Sodium 733mg
31%
Total Carbohydrates 38g
13%
Dietary Fiber 5g
19%
Sugars 4g
Protein 44g
Vitamin A
14%
Vitamin C
56%
Calcium
46%
Iron
38%
* 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 ounce dried shiitake mushrooms
  2. Boiling water
  3. 3 tablespoons reduced-sodium soy sauce
  4. 1 tablespoon cornstarch
  5. 1 tablespoon rice vinegar
  6. Nonstick cooking spray
  7. 8 ounces lean boneless pork, cut into thin bite-size strips
  8. 2 tablespoons grated fresh ginger
  9. 1 large clove garlic, minced
  10. 1/8 teaspoon cayenne pepper
  11. 1/2 cup sliced green onions
  12. 1 14 - 16 - ounce package extra-firm tub-style tofu (fresh bean curd), cut into 1-inch cubes
  13. 2 cups fresh pea pods, strings and tips removed
  14. 1 teaspoon toasted sesame oil
  15. 2 cups hot cooked brown rice
  16. 2 teaspoons sesame seeds, toastedStart by preparing the rice.
Instructions
  1. Place dried mushrooms in a medium bowl; add enough boiling water to cover. Let stand for 30 minutes. Drain, reserving 1 cup of the soaking liquid. Strain the reserved soaking liquid. Cut off tough stems of mushrooms and discard. Slice mushroom caps; set aside.
  2. In a small bowl, combine reserved soaking liquid, soy sauce, cornstarch, and rice vinegar; stir well to dissolve cornstarch.
  3. Lightly coat an unheated wok or large skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Cook pork in hot skillet for 2 to 3 minutes or until no longer pink. Add ginger, garlic, and cayenne pepper; cook and stir for 15 seconds. Add green onions and chopped mushrooms; cook and stir for 30 seconds.
  4. Stir cornstarch mixture and add to skillet; cook and stir until boiling. Add tofu cubes, pea pods, and sesame oil. Cook, stirring gently, for 2 to 3 minutes or until heated through. Serve with hot cooked rice and sprinkle with sesame seeds.
beta
calories
500
fat
21g
protein
44g
carbs
38g
more
A Healthy Hunger http://ahealthyhunger.com/
Roasted Fish with Golden Onions and Minted Squash #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
390 calories
13 g
77 g
22 g
37 g
6 g
334 g
395 g
5 g
0 g
16 g
Nutrition Facts
Serving Size
334g
Servings
4
Amount Per Serving
Calories 390
Calories from Fat 196
% Daily Value *
Total Fat 22g
34%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 77mg
26%
Sodium 395mg
16%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 5g
Protein 37g
Vitamin A
13%
Vitamin C
39%
Calcium
18%
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. 4 teaspoons extra-virgin olive oil, divided
  2. 1 medium onion, very thinly sliced
  3. 1/2 cup chicken broth
  4. 1 lb tilapia
  5. 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
  6. 1/4 teaspoon kosher salt
  7. 1/4 teaspoon freshly ground pepper
  8. 1 slice finely chopped whole-wheat country bread,
  9. 1/4 teaspoon paprika
  10. 1/4 teaspoon garlic powder
  11. 1/2 cup finely shredded Gruyère or Swiss cheese
  12. 3 tablespoons olive oil
  13. 1 medium garlic clove, minced
  14. 1 small onion, thinly sliced
  15. 2 medium zucchini, cut into 1/2-inch pieces
  16. 2 medium yellow squash, cut into 1/2-inch pieces
  17. 1/8 teaspoon crushed red pepper
  18. 1 tablespoon fresh lemon juice
  19. Coarse salt and freshly ground pepper
  20. 1/4 cup fresh mint leaves, cut into thin ribbons
Instructions
  1. Preheat oven to 400°F.
  2. Heat 2 teaspoons oil in a medium ovenproof skillet over medium-high heat. Add onion and cook, stirring often, until just starting to soften, 4 to 6 minutes. Add broth, increase heat to high and cook, stirring often, until the broth is slightly reduced, 2 to 4 minutes.
  3. Place fish on top of the onion and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
  4. Toss the bread with the remaining 2 teaspoons oil, paprika and garlic powder in a small bowl. Uncover the fish; top with the bread mixture and cheese. Bake, uncovered, until the fish is just cooked through, 8 to 10 minutes.
  5. Heat half the olive oil in a large skillet over medium-low heat. Cook garlic and onion, stirring, until translucent but not yet softened, about 2 minutes.
  6. Increase heat to medium-high. Add the remaining oil along with the zucchini, squash, and crushed red pepper. Cook, stirring occasionally, until vegetables are tender and golden brown, about 5 minutes. Remove from heat, stir in the lemon juice, and season with salt and pepper. Transfer to a serving dish, sprinkle the mint on top, and serve immediately.
beta
calories
390
fat
22g
protein
37g
carbs
13g
more
A Healthy Hunger http://ahealthyhunger.com/

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