Clean Eating Menus: May 8

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  1. Basil Lemon and Garlic Roasted Chicken
  2. Cavatelli with Chicken and Broccoli
  3. Spiced Pork Chops with Mango Salad
  4. Scallops and Pasta with Lemon Caper Cream Sauce
  5. Chicken Parmigiana with Green Salad
Easy to Print Recipes May 8
Basil Lemon and Garlic Roasted Chicken #1
Serves 4
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Prep Time
10 min
Cook Time
25 min
Total Time
25 min
Prep Time
10 min
Cook Time
25 min
Total Time
25 min
323 calories
16 g
96 g
12 g
40 g
2 g
415 g
109 g
7 g
0 g
8 g
Nutrition Facts
Serving Size
415g
Servings
4
Amount Per Serving
Calories 323
Calories from Fat 106
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 96mg
32%
Sodium 109mg
5%
Total Carbohydrates 16g
5%
Dietary Fiber 7g
29%
Sugars 7g
Protein 40g
Vitamin A
27%
Vitamin C
96%
Calcium
27%
Iron
57%
* 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. ¼ cup chopped basil leaves
  2. 2 tablespoons lemon zest
  3. 2 cloves garlic, crushed
  4. 2 tablespoons olive oil
  5. 1 lb chicken breast fillets, skinless
  6. 3 zucchini sliced into 1/4" rounds
  7. 1 lb cherry tomatoes
  8. ¼ cup basil leaves, extra
  9. lemon wedges, to serve
Instructions
  1. Preheat oven to 425˚. Place the basil, lemon zest, garlic and oil in a bowl and stir to combine. Toss in chicken breast and turn to coat. Place the chicken and zucchini on a baking tray and spoon any remaining basil mixture over zucchini. Roast for 10 minutes. Add the tomatoes and roast for a further 5 minutes or until the chicken is cooked through. Top with extra basil leaves and serve with lemon wedges.
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calories
323
fat
12g
protein
40g
carbs
16g
more
A Healthy Hunger http://ahealthyhunger.com/
Cavatelli with Chicken and Broccoli #2
Serves 4
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
583 calories
43 g
132 g
21 g
52 g
8 g
284 g
819 g
8 g
0 g
10 g
Nutrition Facts
Serving Size
284g
Servings
4
Amount Per Serving
Calories 583
Calories from Fat 185
% Daily Value *
Total Fat 21g
32%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 132mg
44%
Sodium 819mg
34%
Total Carbohydrates 43g
14%
Dietary Fiber 2g
6%
Sugars 8g
Protein 52g
Vitamin A
11%
Vitamin C
2%
Calcium
23%
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 whole bulb garlic
  2. 3 teaspoons olive oil
  3. 6 ounces dried cavatelli
  4. 2 cups Broccolini spears
  5. 2 ounces pancetta, finely chopped
  6. 1 pound skinless, boneless chicken breast halves, cut into 1 1/2- to 2-inch pieces
  7. 2 tablespoons butter
  8. 3 tablespoons all-purpose flour
  9. 2 tablespoons snipped fresh chives
  10. 1/2 teaspoon salt
  11. 1/4 teaspoon ground black pepper
  12. 1 cup fat-free milk
  13. 1/2 cup evaporated fat-free milk
  14. 2 tablespoons freshly grated Parmesan cheese
  15. Snipped fresh chives
Instructions
  1. Preheat oven to 400 degrees F. Cut off the top 1/2 inch of the garlic bulb to expose ends of individual cloves. Leaving bulb whole, remove any loose papery outer layers. Place bulb, cut end up, on a double thickness of foil. Drizzle bulb with 1 teaspoon of the olive oil. Bring foil up around bulb and fold edges together to loosely enclose. Roast 20 to 25 minutes or until garlic feels soft when squeezed. Let cool. Squeeze garlic from skins into a small bowl; mash with a fork. Set aside.
  2. Meanwhile, cook pasta according to package directions, adding Broccolini for the last 4 minutes of cooking. Drain, reserving 1/2 cup of the pasta cooking liquid. Set pasta, Broccolini, and reserved cooking liquid aside.
  3. In a 6-quart Dutch oven heat the remaining 2 teaspoons olive oil over medium heat. Add pancetta; cook 5 to 7 minutes or until crisp. Remove pancetta from Dutch oven; set aside. Add chicken pieces to Dutch oven. Cook 7 to 8 minutes or until chicken is no longer pink (170 degrees F). Remove from Dutch oven; set aside.
  4. In the same Dutch oven melt butter over medium heat. Whisk in the mashed garlic, the flour, the 2 tablespoons chives, the salt, and pepper until combined. Add milk and evaporated milk, whisking until smooth. Cook and stir until thickened and bubbly. Add Parmesan cheese, cooked chicken, cooked pasta, and cooked Broccolini. Toss to combine. Add enough of the reserved pasta cooking liquid as needed to reach desired consistency. Top with crispy pancetta and additional chives.
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calories
583
fat
21g
protein
52g
carbs
43g
more
A Healthy Hunger http://ahealthyhunger.com/
Spiced Pork Chops with Mango Salad #3
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
25 min
Prep Time
10 min
Cook Time
20 min
Total Time
25 min
453 calories
45 g
88 g
15 g
35 g
3 g
269 g
543 g
13 g
0 g
7 g
Nutrition Facts
Serving Size
269g
Servings
4
Amount Per Serving
Calories 453
Calories from Fat 136
% Daily Value *
Total Fat 15g
23%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 88mg
29%
Sodium 543mg
23%
Total Carbohydrates 45g
15%
Dietary Fiber 5g
20%
Sugars 13g
Protein 35g
Vitamin A
31%
Vitamin C
56%
Calcium
11%
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 of lean boneless pork chop, thinly sliced
  2. 1/4 teaspoon salt
  3. 1/4 teaspoon ground coriander
  4. 1/4 teaspoon freshly ground pepper
  5. 1/8 teaspoon ground cinnamon
  6. 1/8 teaspoon nutmeg (preferably freshly grated)
  7. cooking spray
  8. 1 ripe mangos, chopped
  9. 3 Tablespoons fresh lime juice
  10. 1 Tablespoon canola oil
  11. 1/2 teaspoon chili flakes
  12. 1/2 teaspoon salt
  13. 1 scallion sliced
  14. 1/2 cup mint leaves
  15. 1 cup Wild Rice
In a medium saucepan combine wild rice and 2 cups of water and a pinch of salt. Bring to the boil and reduce to a simmer. Cook until water is absorbed and the rice is tender. About 20 minutes. Meanwhile
  1. Rinse the pork and pat dry with paper towels.
  2. In a small bowl combine the spices, then sprinkle evenly on both sides of the pork chops. Set aside to rest while making the mango salad.
  3. In a medium bowl combine the lime juice, canola oil, chili and salt and stir thoroughly. Add the mango and toss. Set aside.
  4. Heat a saute pan over medium high heat. Spray the pan with cooking spray then add the chops, cooking for 2-3 minutes on each side until done. No need to cook the chops to within an inch of their lives. A little pink is both healthy and delicious.
  5. Divide the pork, rice and mango salad between four plates, then sprinkle salad with scallions and mint, then serve.
beta
calories
453
fat
15g
protein
35g
carbs
45g
more
A Healthy Hunger http://ahealthyhunger.com/
Scallops and Pasta with Lemon Cream Sauce #4
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
325 calories
48 g
30 g
4 g
25 g
1 g
422 g
955 g
10 g
0 g
3 g
Nutrition Facts
Serving Size
422g
Servings
4
Amount Per Serving
Calories 325
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 30mg
10%
Sodium 955mg
40%
Total Carbohydrates 48g
16%
Dietary Fiber 4g
14%
Sugars 10g
Protein 25g
Vitamin A
177%
Vitamin C
127%
Calcium
27%
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 pounds fresh or frozen sea scallops
  2. 4 ounces dried multigrain or whole grain penne or rotini pasta
  3. 3 cups trimmed, coarsely shredded kale
  4. 1 medium zucchini, halved lengthwise and bias-sliced crosswise
  5. Nonstick cooking spray
  6. 1/2 teaspoon salt
  7. 1/8 teaspoon ground black pepper
  8. 2 teaspoons olive oil
  9. 2 medium leeks, trimmed and thinly sliced
  10. 2 cloves garlic, minced
  11. 2 cups fat-free milk
  12. 2 tablespoons cornstarch
  13. 2 teaspoons finely shredded lemon peel
  14. 1 1/2 teaspoons snipped fresh rosemary or thyme or 1/2 teaspoon dried rosemary or thyme, crushed
  15. 2 tablespoons capers, drained
Instructions
  1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels and set aside. In a large saucepan, cook pasta according to package directions, adding chard and zucchini for the last 4 minutes of cooking time. Drain and keep warm.
  2. Meanwhile, lightly coat an unheated large nonstick skillet with nonstick spray. Preheat over medium-high heat. Sprinkle scallops with 1/4 teaspoon of the salt and the pepper. Add scallops to hot skillet; cook for 4 to 6 minutes or until scallops are opaque, turning once. Remove scallops from skillet; keep warm.
  3. Add oil to hot skillet; reduce heat to medium. Add leeks and garlic; cook for 3 to 5 minutes or until tender, stirring to scrape up any browned bits from bottom of skillet.
  4. In a medium bowl, whisk together milk and cornstarch until smooth. Add to leek mixture along with lemon peel, rosemary, and the remaining 1/4 teaspoon salt. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Add to pasta mixture, tossing to coat.
  5. Divide pasta mixture among 4 serving plates. Top with scallops and capers.
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calories
325
fat
4g
protein
25g
carbs
48g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Chicken Parmigiana with Green Salad #5
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
955 calories
37 g
324 g
43 g
102 g
12 g
697 g
818 g
18 g
0 g
27 g
Nutrition Facts
Serving Size
697g
Servings
4
Amount Per Serving
Calories 955
Calories from Fat 387
% Daily Value *
Total Fat 43g
67%
Saturated Fat 12g
59%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 20g
Cholesterol 324mg
108%
Sodium 818mg
34%
Total Carbohydrates 37g
12%
Dietary Fiber 5g
20%
Sugars 18g
Protein 102g
Vitamin A
35%
Vitamin C
24%
Calcium
43%
Iron
39%
* 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. 3/4 cup plain breadcrumbs
  2. 3/4 cup grated Parmesan cheese
  3. 8 chicken cutlets (about 1 1/2 pounds total), or 4 boneless, skinless chicken breasts, halved horizontally
  4. Salt and freshly ground pepper
  5. 1 large egg, lightly beaten
  6. 2 cups jarred tomato sauce
  7. 1/4 cup olive oil
  8. 6 ounces part skim mozzarella cheese, cut into eight 1/4-inch-thick slices
For the Salad
  1. 8 cups mixed greens
  2. 6 tbsp nonfat plain Greek-style yogurt
  3. 2 tsp fresh lemon juice
  4. 1 tsp raw organic honey
  5. 1 tsp Dijon mustard
  6. 1 tsp parsley, chopped
  7. 1 tsp fresh dill, snipped or chopped
  8. 1 tsp lemon zest
  9. Fresh ground black pepper, to taste
Instructions
  1. Heat broiler. Combine breadcrumbs and Parmesan in a shallow bowl. Season both sides of chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dip chicken in the beaten egg, then dredge in breadcrumb mixture, turning to coat both sides.
  2. Spread tomato sauce onto the bottom of a 10-by-15-inch baking dish. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Place 4 chicken cutlets in skillet; cook until golden, 1 to 2 minutes on each side. Using a spatula, transfer browned cutlets to baking dish, placing them on top of sauce. Repeat with remaining oil and cutlets.
  3. Top each cutlet with a slice of mozzarella. Broil about 4 inches from heat source until sauce is hot and cheese is melted and lightly browned in spots, 5 to 8 minutes.
  4. For the salad: In a small bowl, whisk together all ingredients until blended. Toss with salad greens and serve.
beta
calories
955
fat
43g
protein
102g
carbs
37g
more
A Healthy Hunger http://ahealthyhunger.com/

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