My journey to eating clean, moving more and feeling great.
Showing posts with label Dinner. Show all posts
Showing posts with label Dinner. Show all posts
Sunday, August 14, 2011
Thursday, August 11, 2011
Chicken Parm!
Ingrediants:
Home-Made Tomato Sauce (look at my recipe on this blog)
4oz chicken
1/8 low fat cheese
1/8 fat free cheese
salt/pepper
oregano
basil
italian seasoning
Egg whites
Wheat Germ
Directions:
Heat oven to 400 degrees. Pound the chicken thin. Coat in egg whites. Batter in wheat germ. Add spices to the top of the chicken. Put in oven for 10 minutes. Flip and put in another 10 minutes. Then put a layer of sauce and top with cheese. Put in broiler for 3-5 minutes until it looks crispy.
I paired this with salad and my home-made ranch. However, you can add ezekiel pasta if you'd like. I would recommend 1oz of pasta with home-made sauce. The pasta adds about an extra 100 cals if you have 1oz ezekiel.
Nutrition from "my fitness pal" - This is for the chicken parm in total using ingrediants and amounts above (no pasta):
Cals 305
Carbs 18
Fat 9
Protein 39
Iron 14
Sodium 463
Monday, August 1, 2011
Clean Eating Banana Wrap
(Makes 2 servings)
Ingredients
1 large whole wheat tortilla
1/4 cup nut butter
1 banana
Optional Toppings:
- Chia seeds
- Flax seeds
- Sliced strawberries
- Clean eating jam or jelly
- Grain sweetened chocolate chips or carob chips
Step 1 – Lay your tortilla on a flat surface and spread the nut butter over it, mostly in the center, but try to spread it as much as you can.
Step 2 – Place your peeled banana in the center.
Step 3 – Roll up your tortilla and slice in half.
Eat and Enjoy!
Nutritional Content
No data available for this recipe. Data will depend on the tortillas and toppings used.
Clean Eating BBQ Burritos
Chicken Ingredients
4 large chicken breasts
1/2 of the seasoning recipe below
Zest of 2 limes
Juice of 2 limes
Seasoning Mix1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. ground cumin
1 tbsp. chili powder
Burrito Fixings
Refried beans (I get the fat-free ones at Trader Joe’s)
BBQ red bell pepper (or any veggies you want)
Tomatoes, chopped
Low fat cheese (optional)
Fresh cilantro
Whole grain tortillas
Directions
Step 1 – Combine all the Seasoning Mix in a small bowl. Mix well.
Step 2 – Zest and juice the limes.
Step 3 – Cover the chicken, first in lime juice and zest, and then with the spices. Be sure to turn them and cover both sides. You can marinate them for about 20 minutes if you like, but it’s not necessary.
Step 4 – Place the chicken on the BBQ and grill until the internal temperature reaches 165-170 degrees F.
Step 5 – If you are BBQing any veggies, put those on the grill as well.
Step 6 – You can warm your tortillas on the BBQ if you like, but I find they get too hard to wrap as a burrito. So I wrap mine in some damp paper towels and microwave for 1-2 minutes. This gets them warm and pliable.
Step 7 – Assemble your burritos and serve.
Eat and Enjoy!
Nutritional Content not available for this recipe due to unspecified ingredient and amounts.
Taquitos
Clean Eating Taquitos
(Makes 48 taquitos)
Ingredients
3-1/2 lbs. boneless, skinless chicken breasts
4 tbsp. garlic powder
4 tbsp. onion powder
1 cup clean salsa (use mild if kids will be eating these!)
2 tbsp. olive oil
2 tbsp. nutritional yeast (Not the same as yeast for baking bread)
4 packs (12 count) small, clean, corn tortillas
Directions
Step 1 – Bake the chicken breasts in the oven at 350 with half of the onion and garlic powder sprinkled on them.
Step 2 – Cut off any unwanted parts and put the cooled chicken breasts into a food processor.
Step 3 – Add the rest of the garlic and onion powders, salsa, olive oil, and nutritional yeast. Blend until you have a well blended, “crumbly dough” looking mixture.
Step 4 – Warm the tortillas in the microwave, wrapping them in a wet paper towel. Get them nice and “pliable” so they don’t rip while you are rolling them. They will be hot, so don’t burn yourself!
Step 5 – Put about 1 tbsp. of meat on a tortilla, and roll up like you are rolling a carpet.
Step 6 – Place the taquitos in an oiled baking pan and spray the tops with olive oil using an oil mister/sprayer. This will give you the browned crunchiness that everyone loves in a taquito.
Step 7 – Bake at 400 degrees F. until they are golden brown. (About 20 minutes, but the time can vary from oven to oven. So keep an eye on them)
Step 8 – Cool and serve with salsa for dipping!
Note: These freeze well. To eat after freezing, defrost overnight in the fridge and then warm in the oven. You can microwave them, but they get soggy.
Eat and Enjoy!
Nutritional Content
1 serving = 1 taquito
Calories: 164
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 14 mg
Sodium: 192 mg
Carbohydrates: 19 gm
Dietary fiber: 7 gm
Sugars: 3 gm
Protein: 7 gm
Estimated Glycemic Load: 22
NOTE: Nutritional Information on this recipe is definitely an estimate. I had to guess on a lot of things and the food choices at NutritionData.com did not exactly match what I used here.
(Makes 48 taquitos)
Ingredients
3-1/2 lbs. boneless, skinless chicken breasts
4 tbsp. garlic powder
4 tbsp. onion powder
1 cup clean salsa (use mild if kids will be eating these!)
2 tbsp. olive oil
2 tbsp. nutritional yeast (Not the same as yeast for baking bread)
4 packs (12 count) small, clean, corn tortillas
Directions
Step 1 – Bake the chicken breasts in the oven at 350 with half of the onion and garlic powder sprinkled on them.
Step 2 – Cut off any unwanted parts and put the cooled chicken breasts into a food processor.
Step 3 – Add the rest of the garlic and onion powders, salsa, olive oil, and nutritional yeast. Blend until you have a well blended, “crumbly dough” looking mixture.
Step 4 – Warm the tortillas in the microwave, wrapping them in a wet paper towel. Get them nice and “pliable” so they don’t rip while you are rolling them. They will be hot, so don’t burn yourself!
Step 5 – Put about 1 tbsp. of meat on a tortilla, and roll up like you are rolling a carpet.
Step 6 – Place the taquitos in an oiled baking pan and spray the tops with olive oil using an oil mister/sprayer. This will give you the browned crunchiness that everyone loves in a taquito.
Step 7 – Bake at 400 degrees F. until they are golden brown. (About 20 minutes, but the time can vary from oven to oven. So keep an eye on them)
Step 8 – Cool and serve with salsa for dipping!
Note: These freeze well. To eat after freezing, defrost overnight in the fridge and then warm in the oven. You can microwave them, but they get soggy.
Eat and Enjoy!
Nutritional Content
1 serving = 1 taquito
Calories: 164
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 14 mg
Sodium: 192 mg
Carbohydrates: 19 gm
Dietary fiber: 7 gm
Sugars: 3 gm
Protein: 7 gm
Estimated Glycemic Load: 22
NOTE: Nutritional Information on this recipe is definitely an estimate. I had to guess on a lot of things and the food choices at NutritionData.com did not exactly match what I used here.
Tomato Mushroom Pizza With A Cauliflower Crust
Ingredients
Crust:
3 medium heads cauliflower, steamed and cooled
4 egg whites
1 whole egg
2 tbsp. garlic powder
1 tbsp. Italian herb spice
Toppings:
1 (12 oz.) jar clean marinara sauce
6 large mushrooms, sliced thin
2 small tomatoes, sliced
1/2 cup parmesan cheese (the real stuff)
Directions
- Preheat oven to 425 degrees F.
Step 2 – On a well oiled cookie sheet (one with sides, not the flat kind), spread the cauliflower out evenly and smoothly using a spatula.
Step 3 – Bake the crust for 3o minutes and remove from the oven.
Step 4 – Top your pizza with the above toppings or choose your own.
Step 5 – Return the pizza to the oven and bake until the mushrooms have wilted and the cheese is melted and just slightly browned.
Step 6 – Allow pizza to cool. Be very careful if you have kids eating this. The crust really holds on to the heat. So break it up for them and double check it.
Eat and Enjoy!
Nutritional Content
1 serving = 1 slice (1/12) of the entire recipe
Calories: 107
Total Fat: 4 gm
Cholesterol: 24 mg
Sodium: 314 mg
Carbohydrates: 12 gm
Protein: 8 gm
Nutritional Information estimated at MyFitnessPal.com. Data may not be accurate.
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