Posts Tagged Clean Eating

Sausage, Potato & Feta Empanadas

Source: Clean Eating Magazine, November/December 2011

Loved how these tasted, and how nicely they came together. I did freeze the extra and thawed them, and they were just as good the second time around!

Makes: 8 empanadas
Hands-on Time: 25 mins
Total Time: 40 mins

INGREDIENTS
1 lrg Yukon Gold Potato, peeled and cut into 6 equal pieces
7 oz raw lean turkey sausage, casing removed **
1 yellow onion diced
4 oz low-fat feta cheese, crumbled
1 lb frozen whole-wheat dough, thawed (make your own)

**I used Continental Sausage Uncured Kolbasa 12 oz.

INSTRUCTIONS
In a medium saucepan, add potato and enough cold water to cover by 1 inch. Bring to a boil, then reduce heat to medium-high and simmer for 15 minutes or until potatoes are fork-tender. Drain and transfer to a medium bowl and coarsely mash with a potato masher. Set aside.

Heat a large nonstick skillet on medium-high and mist with cooking spray. Add sausage and cook, breaking up with a wooden spoon until browned, about 2 minutes. Add onion and cook,stirring frequently, until onions are translucent and edges are light golden brown, about 6 minutes. Transfer mixture to bowl with potatoes; add feta and stir until combined. Season with salt and pepper and set aside until cool.

Preheat oven to 400F. Line a large baking sheet with parchment paper. Dust a flat work surface and rolling pin with flour. Cut dough into 8 equal pieces and for each into a ball. Flatten dough balls and roll each into 1/8-inch thick circles. Transfer to baking sheet and spoon 1/3 cup turkey-potato mixture onto center of each circle, leaving a 1/2-inch border around edges. Lightly brush edges with water and fold over filling to form half-circles. Crimp edges gently with a fork to seal and lightly mist tops with cooking spray. Baked for 20 to 25 minutes, until golden brown. Let cool for 5 minutes before serving.

MAKE-AHEAD METHOD
After sealing dough with a fork, simply place your unbaked empanadas on a parchment-lined cookie sheet and freeze until firm, about 2 hours. Transfer to re-sealable bags or containers until needed. To cook, mist tops of empanadas with cooking spray and bake on a parchment-lined baking sheet at 400F for 35 to 40 minutes, until golden brown and heated through.

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Kung Pao Chicken

Source: Classic Comfort Foods by Clean Eating Magazine.

Absolutely loved this recipe. So tasty and easy to make!

Serves: 4
Hands-on Time: 20 mins
Total Time: 20 mins

INGREDIENTS
12 oz boneless, skinless chicken breast, cut into 1-inch cubes
1/4 C raw unsalted peanuts
2 green onions, thinly sliced, plus additional for garnish
2 tsp rice vinegar
2 C cooked brown rice*
1 Tbsp olive oil
1/4 tsp red pepper flakes
2 Tbsp low-sodium soy sauce
1 clove garlic, minced
1 tsp fresh grated ginger
*I only had Jasmine Rice, so I used it, but cooked it in vegetable broth.

INSTRUCTIONS
In a wok or large skillet, heat oil on medium-high. Add pepper flakes, chicken and peanuts and cook for 5 minutes, stirring frequently.
Stir in 1/4 C water, soy sauce, garlic, ginger, onions and vinegar. Bring to a simmer and cook for 3 minutes or until chicken is no longer pink inside. Serve with or over top of rice, dividing evenly and garnishing with additional onion.
Dig in!

Nutritional Information
Servings: (1 C chicken and 1/2 C rice)
Calories 299
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 5.5 g
Carbs 26 g
Dietary Fiber 3 g
Sugars 1 g
Protein 25 g
Sodium 258 mg
Cholesterol 49 mg

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Thai Coconut Shrimp

Source: The Best of Clean Eating by the Editors of Clean Eating Magazine

Easy and tasty. My picture is a bit off because I accidentally made too much sauce… (read the 2/3C  coconut milk as 1 and 2/3C – not sure where the 1 came from…)

Serves: 4
Hands-on time: 20 minutes
Total time: 20 minutes

INGREDIENTS
8 oz dry brown rice noodles or pasta of your choice
2 cups broccoli florets
2/3 cup light coconut milk
1 tbsp tomato paste
3 tbsp natural peanut butter with sea salt
1 tsp ginger, ground
4 cloves garlic, minced
1/4 tsp red pepper flakes
Juice of 1/2 lime
1 red bell pepper, sliced into thin strips
1 cup bean sprouts
24 medium raw shrimp, peeled, deveined and rinsed under cold running water

DIRECTIONS
Bring 2 medium pots of water to a boil over high heat. In 1 pot, cook pasta according to package directions, then rinse with hot water to ensure pasta doesn’t get sticky when left to stand. (NOTE: Hot water washes away the starch better than cold water.)Fluff pasta with your fingers or a fork to further de-clump noodles, then set aside.

In the second pot of boiling water, add broccoli, cover, turn heat down to low and simmer for 5 minutes. Drain and set aside.

Meanwhile, in a bowl, add coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice. Use a fork or whisk to thoroughly combine.

Simmer coconut mixture, bell pepper and bean sprouts in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping. Add shrimp and cook for another 2 minutes, then flip shrimp over and continue to cook for a final minute.

Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot.

Nutrients per serving (1/2 cup pasta, 6 shrimp, 1 cup vegetables, 3 tbsp coconut sauce): Calories: 338, Total Fat: 9 g, Sat. Fat: 2 g, Carbs: 48 g, Fiber: 6 g, Sugars: 2.5 g, Protein: 20 g, Sodium: 286 mg, Cholesterol: 55 mg

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Penne with Creamy Wild Mushroom Sauce

Source: The Best of Clean Eating by the Editors of Clean Eating Magazine

The combination of dried and fresh mushrooms along with ricotta cheese gives it a savory creaminess.

I agree completely with Clean Eating! At first I thought about skipping the dried mushrooms, but I’m so glad I didn’t.

I added a bunch of Kale, sautéed in 2 Tbsp of olive oil, and it kicked it up a notch.

Serves: 5
Hands-on time: 30 minutes (seemed less)
Total time: 1 hour (seemed less)

INGREDIENTS
1 oz dried wild mushrooms
1 cup boiling water
2 tsp extra virgin olive oil
1 (8 oz) package sliced mushrooms
1 Tbsp fresh thyme (I used 1 tsp dried)
1 clove garlic, minced
1 cup fat-free ricotta cheese
2 Tbsp grated Parmesan cheese
1 egg yolk
1 tsp kosher salt
1 (16 oz) packaged whole-grain or high-protein penne pasta

DIRECTIONS
Place dried mushrooms in a medium bowl, pour boiling water over and let them hydrate for 20 minutes. Drain mushrooms into a bowl and keep liquid in separate cup. There should be just over 3/4 cup.

Heat oil in frying pan over medium heat. Saute sliced mushrooms with thyme and garlic until soft and fragrant, about 10 minutes, stirring often. Add reserved wild mushrooms; cook for 2 to 3 more minutes.

While the mushrooms are cooking, combine ricotta cheese, Parmesan cheese, egg yolk, salt and three-quarters cup of the reserved wild mushroom liquid in blender; puree.

Bring a large pot of water to a boil. Cooke penned according to the package directions; drain and set aside. Reserve 1/4 cup of the pasta water to thin sauce, if necessary.

Reduce the mushroom mixture to medium-low heat and slowly stir in the cheese mixture. Stir continuously for 5 to 7 minutes until the sauce is thickened and coasts the back of a spoon; remove from heat. Stir in cooked penne, adding some of the reserved pasta water if the sauce gets too thick, and serve.

Nutrition Facts per 6-oz. serving
Calories 363
Total Fat 3g
Saturated Fat 1g
Carbohydrates 75g
Fiber 11g
Protein 18g
Sugars 4g
Sodium 271 mg
Cholesterol 44 mg

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Mediterranean Vegetable, White Bean & Feta Penne

Source: Clean Eating Magazine, February 2011

I really enjoyed this meal and how easy it was to make. Enjoy!

Serves: 4
Hands-on time: 7 minutes
Total time: 17 minutes

INGREDIENTS
6 oz whole-grain penne pasta
1 cup cooked or BPA-free canned white beans (such as navy or cannellini), drained and rinsed well
2 medium tomatoes, chopped
4 cloves of garlic, minced, divided
1 Tbsp balsamic vinegar (*I used 2 Tbsp, divided)
1 tsp dried basil
1/4 tsp red pepper flakes
1/4 tsp sea salt
1 Tbsp plus 1 tsp extra-virgin olive oil, divided
1 medium zucchini, cut into eighths lengthwise, then cut into 2-inch pieces
1 medium yellow squash, cut into 2-inch pieces (my addition)
1 medium green bell pepper, cut into thin strips, then cut into 2-inch pieces
1/2 tsp dried rosemary
1 cup crumbled reduced-fat feta

DIRECTIONS
Cook penne according to package directions, adding beans during the last minute of cooking.

Meanwhile, in a medium bowl, combine tomatoes, 2 cloves garlic, vinegar, basil, pepper flakes and salt; set aside.

Heat 1 tsp oil in a large nonstick skillet on medium-high heat, tilting skillet to coat bottom lightly. Add zucchini and bell pepper and cook for 4 minutes or until edges begin to brown, stirring frequently. Add remaining 2 cloves garlic and cook for 15 seconds, stirring constantly. Remove from heat, stir in tomato mixture and drizzle with remaining 1 tbsp oil. Cover to keep warm.

Drain penne-bean mixture, place in a serving bowl, sprinkle evenly with rosemary and all but 1/4 cup feta (*and extra 1 Tbsp balsamic vinegar, if using). Spoon zucchini mixture over top and finish with remaining feta.

Nutrition Facts: 1 serving = 1.5 cups

Calories 353 Sodium 631 mg
Total Fat 12 g Potassium 0 mg
Saturated 0 g Total Carbs 44 g
Polyunsaturated 0 g Dietary Fiber 11 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 18 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

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Clean Eating Gyros

Source: Clean Eating Magazine  March/April 2010

Gyros (pronounced year-oh) are Greek sandwiches typically made with cuts of lamb or beef, which are ground, spiced and then molded into large pieces called cones and cooked on a rotisserie.

I think I’d classify this more as a beef kabob. Anyway, whatever its name it was so good. I added some cucumber and feta to the pita, because how can you not have Feta in a Greek dish?!

Serves 4.

INGREDIENTS
1 tbsp fresh oregano leaves, finely chopped, or 1 tsp dried oregano
1/4 tsp ground cumin
1/2 tsp paprika
1/4 tsp ground black-pepper
1 clove garlic, crushed
1 tbsp fresh lemon juice
2 tsp olive oil, divided
1 lb eye round beef steak, trimmed of visible fat and sliced into 4 4-oz lean beef tenderloins
Olive oil cooking spray
1 large red onion, thinly sliced
2 medium sweet peppers (red or green) thinly sliced **I used one green pepper
4 whole-wheat pitas
2 medium tomatoes, coarsely chopped
1 cup Tatziki (recipe below)

DIRECTIONS
In a small bowl, mix together oregano, cumin, paprika, black pepper, garlic, lemon juice and 1 tsp oil. Rub mixture onto steaks, place in zip-top bag and let marinate for 30 minutes or overnight.

Preheat broiler to high (OR USE BBQ). Place steaks on a foil-lined baking sheet misted with cooking spray, or stoneware, and broil for 7 to 10 minutes. When done, remove from oven and let sit for 5 minutes; slice thinly.

Meanwhile, heat remaining 1 tsp oil in a small sauté pan over medium-high heat. Add onion and sweet peppers and cook until soft, about 7 to 10 minutes. Set aside.

To assemble, cut pitas in half, open pocket and palce 2 oz. steak, 1/2 cup sweet pepper-onion mixture and 1/2 cup tomatoes in each pita half. Top each with 2 tbsp Tatziki.

TATZIKI
(Cucumber Yogurt)
Makes 3 cups

2 medium cucumbers, peeled and seeded (I use my processor and sieved out the excess water)
2 cups nonfat plain Greek-style yogurt (I use low-fat non-Greek)
1 clove garlic, smashed
1 tbsp fresh dill, finely minced (I used dried)
1 tbsp fresh mint, finely minced (I skipped)
1/8 tsp sea salt
1/4 tsp pepper
1/4 tsp red wine vinegar (I skipped)

*I added some dried chopped onions and garlic salt, about a pinch each

Mix it all, and refrigerator.

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Black Bean Fudge Cakes

Source: Clean Eating Magazine  March/April 2010

When I first read the title, I wasn’t sure about black beans, but I thought I’d give it a try. Wow, it was soooo good!

Serves 8

INGREDIENTS
Olive oil cooking spray
1 oz dark chocolate (70% cocoa or greater)
1 1/2 cups soft-cooked black beans, rinsed and drained (I used a full 15 oz can)
2 eggs
1 egg white
2 tbsp olive oil
1/4 cup heaped cup unsweetened cocoa powder
1 tsp baking powder
1 tsp pure vanilla extract
1/4 cup unsweetened applesauce
1/2 cup honey
1/4 to 1/2 cup unsalted walnuts, chopped

INGREDIENTS
Preheat oven to 350F. Mist an 8-inch square with cooking spray.

Melt dark chocolate in a small saucepan over low with 1 tbsp water mixed in.

Combine melted chocolate, beans, eggs, egg white, oil, cocoa powder, baking powder, vanilla, applesauce and honey in a food processor; process until smooth. Stir in walnuts and pour mixture into prepared baking dish.

Bake in preheated oven until the top is dry and the edges start to pull away from the sides, about 30 minutes.

Garnish each piece with a dollop of nonfat Greek-style yogurt, if desired.

Nurients per serving: Calories 230 / Total Fat 12 g / Sat. Fat 2 g / Carbs 28 g/ Fiber 4 g / Sugar 19 g / Protein 5 g / Sodium 120 mg/ Cholesterol 45 mg

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