So, I decided to post a few recipes that I have tried over the last few days. These are clean, healthy recipes and I’m LOVING eating clean. The best part is, I don’t have to be perfect to succeed. As long as around 90% of my food is healthy, clean and nutritious then I can truly enjoy my life instead of feeling guilty for every food I used to view as “bad”. For instance, I’m eating HAMBURGERS again! (see below). Guacamole, pasta, corn, tomatoes I can eat all of these things all while being successful! I was limiting myself so much. It wasn’t until Paula said “Candace, you are the only one putting these limits and expectations on yourself. No one else puts this idea in your head that you can only do this or eat that.” I finally snapped out of it and realized that the diet I was on was for short term. It worked, it got me over the hump I was facing in January. I am so thankful for that. Now, I’m learning to introduce things into my diet that are healthy AND delicious instead of healthy and redundant. So, one of my friends asked for some recipes. Well, here goes. After each recipe I’ll tell ya what worked and what didn’t work for me.
Connie’s Turkey Guacamole Burgers
• 2 avocados
• 1 tsp / 5 ml garlic powder
• ½ tsp / 2.5 ml freshly ground black pepper
• 2 jalapenos, finely chopped
• ½ white onion, finely chopped
• 1 cup / 240 ml cilantro, finely chopped
• Juice of one lime
• 2 lb / 900 g lean ground turkey
• 4 tsp / 20 ml ground cinnamon
• 1 tsp / 5 ml garlic powder
• 1 tsp / 5 ml freshly ground black pepper
• 6 Ezekiel or whole-grain buns
Cut avocados in half. Remove the pits and scoop flesh into a medium-sized bowl.
Add garlic powder, black pepper, jalapenos, white onions, cilantro and lime juice to the bowl.
Mix all ingredients until just combined. Do not overmix.
Cover and refrigerate for at least an hour before serving.
Preheat your barbeque to medium-high heat. Add turkey, cinnamon, garlic powder and black pepper to a large bowl. Mix the turkey and spices with clean bare hands. Divide the mixture into 4 parts and shape into flat patties. Lightly coat the hot grill with oil and add the patties.Grill patties for 7 to 9 minutes on each side or until cooked through.Serve burgers on a lightly toasted bun with 1 Tbsp of Guacamole Spread and enjoy!
Calories from Fat: 65
Total Fat: 6.5 g
Saturated Fat: 1.2 g
Total Carbs: 39 g
Fiber: 8.6 g
Protein: 43 g
Sodium: 246 mg
Cholesterol: 80 mg
This was DELICIOUS! I LOVE Ezekiel breads. The only thing I did to change this was instead of a barbecue (it’s 105 degrees these days in Texas) I used a normal frying pan. Additionally 1 entire lime was ENTIRELY too much lime. Other than that, the cinnamon gave the burgers a delicious twist and the avocado was a welcomed delight!
Parchment-Baked Chicken with Arugula, Sage and Rosemary
• 4 sections of parchment paper cut into 12 x 16-inch pieces
• 2 cups / 480 ml arugula leaves, torn
• 4 x 4-oz boneless, skinless chicken breast halves
• 2 tsp / 10 ml fresh chopped sage, divided
• 2 tsp /10 ml fresh chopped rosemary, divided
• 1 cup /240 ml chopped plum tomatoes, divided
• Sea salt, to taste
• Freshly ground black pepper, divided
• 4 tsp / 20 ml extra virgin olive oil
• 4 tsp / 20 ml kalamata olives, sliced and pitted (optional)
• Eat-Clean Cooking Spray
Preheat oven to 450°F / 232ºC.
Fold parchment paper in half to create a crease. Unfold the paper and coat it lightly with cooking spray, leaving a two-inch border.
Place ½ cup arugula on one side of the parchment so it touches the fold but not the ungreased border.
Place chicken breast over arugula; sprinkle with ½ teaspoon sage and ½ teaspoon rosemary. Top with 1/4 cup chopped plum tomato.
Add a pinch of salt and black pepper then drizzle with ½ teaspoon olive oil. Top with 1 teaspoon of olives if desired.
Fold parchment paper over the chicken and arugula and seal edges with narrow fold.
Repeat with the remaining parchment paper, chicken and other ingredients.
Place packets on baking sheets. Bake for 20 minutes or until puffy and lightly browned.
To serve, open packets and transfer arugula and chicken breast to plates. Pour juices over top.
Nutritional Value per Serving:
Calories from Fat: 63
Total Fat: 7 g
Saturated Fat: 1 g
Total Carbs: 3 g
Fiber: 1 g
Protein: 27 g
Literally delicious! I couldn’t get enough of the arugula!! This was my first time trying arugula and I was pleasantly suprised. The only thing I didn’t enjoy was the sage, which is just a spice I’ve never been able to get into. I strongly recommend the use of olives, it was soooo scrumptious!
Tosca’s Keep-It-Tight Tilapia
• ¼ cup / 60 ml extra virgin olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed
Preheat oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.
In a medium-sized bowl combine olive oil, garlic and seasonings.
Dip each filet into the seasoning and place it on the baking sheet.
Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
Bake for 10 minutes.
Nutritional Value per Filet:
Calories from Fat: 78.5
Total Fat: 9 g
Saturated Fat: 1.7 g
Total Carbs: 2.6 g
Fiber: 1 g
Protein: 23 g
Sodium: 153 mg
Cholesterol: 57 mg Sugar: 0.2 g
I left the ginger and the cayenne pepper out of this recipe because I despise ginger and my wife is sensitive to spicy things (aka she’s a puss). Also, we decreased the amount of olive oil from 1/4 cup to about half that. It just seemed a bit excessive. We also used about 6 tilapia fillets instead of just 4 since there was so much seasoning available. Use your judgement. Also, YUM!
There are a few recipes. For more yummy clean recipes go to http://www.eatcleandiet.com .
Tomorrow, I’m making tri-colored pasta with tuna, spinach, and artichoke hearts!