The eat clean diet recipes are a taste of some of the delicious recipes found in The Eat Clean Diet Recharged by Tosca Reno.
Makes 4 servings
In place of halibut, you can use other small, flat, white fish fillets, such as red snapper, sea bass, pompano, striped bass, tilapia or cod.
4 (12"x18") sheets parchment paper, 4 (6oz) halibut fillets, 4 Tbsp commercial pesto sauce, 1 cup carrots (shredded), 1 cup zucchini (shredded), 1 cup nappa cabbage (shredded), 4 cloves garlic (minced), 1 tsp sea salt (divided), 1 tsp freshly ground pepper (divided), 4 tsp olive oil (best quality), 4 tsp low-sodium chicken stock, cooking spray.
Preheat oven to 450F. Unfold parchment and coat lightly with cooking spray. Leave one two-inch edge ungreased. Place fillet on one side so it touches the fold but not the ungreased edge. Spread 1 tablespoon pesto over fillet and top with 0.25 cup each, carrot, cabbage and succhini. Sprinkle with one-fourth of the salt and pepper and once minced clove of garlic. Drizzle fillet with 1 teaspoon oil and 1 teaspoon chicken stock. Fold paper and seal edges with narrow folds. Repeat with the remaining parchment paper, fish, and vegetables. Place packets on baking sheets. Bake for 15 minutes or until puffy and lightly browned. To serve, open packets and transfer the fillets with their vegetable topping to plates. Pour juices over top. Or serve right in packets: carefully transfer to plates and pierce each to allow steam to escape.
Makes 1 serving
You can also stir-fry a protein source such as prawns or chicken. If you do so, add to the stir-fry with the mushrooms and bok choy.
25g (1oz) whole-grain angel-hair pasta, 1 Tbsp soy sauce, 1 Tbsp teriyaki sauce, 2 Tbsp dry sherry, 1 tsp minced ginger, 2 tsp olive oil, 125g (4oz) bok choy (sliced), 125g (4oz) shitake mushrooms (thickly sliced), 2 spring onions (sliced).
Cook pasta in a pan of lightly salted boiling water for 5 minutes. Drain well and set aside. Mix soy and teriyaki sauces, sherry and ginger in a small bowl. Heat oil in a large frying pan or wok. Add bok choy and mushrooms, and stir-fry for 2 minutes. Pour in the sauce, add the pasta and stir-fry for a further 2 minutes. Add spring onions, mix well and serve.
Nutritional information per serving: 219 calories, 8.5g protein, 7.2g fat; 23g carbohydrate.
Makes 4 large meatballs
0.33 cup finely chopped yellow or sweet onion, 0.33 cup finely chopped green bell pepper, 0.25 cup water or low-sodium chicken broth, 1 pound ground lean turkey breast, no skin, 0.25 cup oat bran, 1 tsp dried celery flakes, 0.5 tsp ground sage, 0.25 ground marjoram, 0.25 tsp dried thyme, 1 tsp Worcestershire sauce, 0.25 tsp ground black pepper, 1 egg white.
In a small skillet, heat water or chicken broth and saute the onion and green pepper until translucent. In a mixing bowl, combine remaining ingredients. Add cooked onion and pepper. Coat clean hands with a little olive oil and mix thoroughly. Shape into four equal-sized meatballs and place on a cookie sheet. Place in preheated 350F oven and bake until browned - about 20 minutes.
Note: you can also use lean ground chicken breast.
Nutritional information per serving: 160 calories, 30g protein, 1.8g fat, 5g carbohydrates.
Makes 10 cups
Roasted garlic adds superb flavor to any soup. Roasting whole heads of garlic in the oven is much simpler than it sounds and removes the bitterness. Garlic helps reduce blood pressure, reduces the risk of heart disease and fights cancer.
6 large sweet potatoes, 1 large cooking onion (chopped), 1 Tbsp extra virgin olive oil, 0.5 head roasted garlic, 6 cups reduced-salt chicken broth or bouillon, 1 or 2 cups of water.
Preheat oven to 350F. Slice potatoes in half lengthwise. Rub cut surfaces with olive oil and place cut side down on a baking sheet. On the same baking sheet, place a whole bulb of garlic and drizzle with more olive oil. Bake uncovered in center of oven until the sweet potatoes are soft, about 45 minutes.
Meanwhile heat olive oil in a saute pan. Add chopped onion and saute until clear and soft. Place in food processor. Remove half the potato pulp from the sweet potatoes and place in a food processor. Squeeze the roasted garlic into the food processor with sweet potato pulp. Run the food processor until a smooth puree forms. Place puree into a large saucepan and add remaining pureed potato pulp. Add broth and water until desired consistency. Cook on medium until thoroughly heated.
Nutritional information per serving: 99 calories, 3.5g protein, 1.5g fat; 18g carbohydrates.
Makes 16 cups
Legumes are a superior source of protein, complex carbohydrates and fiber. Complex carbohydrates are slow burning and help you feel full longer. Bean soups make a delicious meal, especially with a piece of hearty whole-grain bread.
1.25 cups mixed dried beans (including black beans, navy beans, kidney beans and romano beans), 0.25 cup lentils, 0.25 cup split peas, 0.25 cup barley.
2 cooking onions (coarsely chopped), 3 large carrots (peeled and coarsely chopped), 4-5 celery stalks (coarsely chopped), 10 cups low-sodium chicken broth, 3 cups stewed plum tomatoes, 0.25 tsp dried thyme leaves (crumbled), 1 bay leaf, 0.25 tsp coarsely ground black pepper, 1 sweet red bell pepper (seeded and coarsely chopped), 2-3 garlic cloves (roasted), 0.5 cup chopped fresh parsley.
Put dried beans in a large saucepan and cover with generous amounts of water. Bring to a rolling boil over high heat, uncovered. Remove from heat and cover. Let sit for one hour. Drain. Rinse barley, lentils and split peas. Drain. In large saute pan, add onions, celery and carrots. Add broth, tomatoes plus their juice, seasonings, beans and lentils, split peas and barley. Boil. Cover and reduce heat to low. Cook, stirring occasionally, until beans and vegetables are tender - approximately 2 hours. Add chopped bell pepper and roasted garlic. Simmer for another 5 minutes. Add chopped parsley and serve.
Nutritional information per serving: 102 calories; 7g protein; 1g fat; 18g carbohydrates.