Clean Eating Day 28

BREAKFAST

Crab Frittata (see recipe

SNACK

½ cup greek yogurt with ½ cup frozen blueberries

113 calories

LUNCH

Asian Noodle Pasta with Zucchini & Bean Sprouts (see recipe)

397 calories

SNACK

5oz shrimp, 1 tbsp cocktail sauce 1 cup steamed broccoli

DINNER

Orange & Shrimp Skewers with Orange Spinach Pilaf (See recipe).

300 calories

SNACK

Oatmeal Almond & Apple bar (see recipe)

RECIPES

CRAB FRITTATA – THE SAN FRANCISCO WAY

INGREDIANTS

·         1 tbsp olive oil

·         ¼ cup cooked potatoes, sliced

·         3 eggs

·         Pinch salt

·         ¼ cup crab meat

·         3 tbsp  fresh ricotta cheese

·         1 tbsp chopped fresh chives

INSTRUCTIONS

1.     Preheat oven to 350.  In ovenproof 9” non stick skillet, heat olive oil over medium heat.  Add potatoes; cook, stirring 1 minute.  In bowl, beat eggs with salt; add to skillet.  Reduce heat to low; stir in crab and ricotta.  Place on center rack in oven.  Bake until frittata is browned and cooked through, but not dry, 6 – 7 minutes.  Serve sprinkled with chives.

Serves 1

Orange & Shrimp Skewers with Orange Spinach Pilaf

INGREDIANTS

·         2 to 3 navel oranges

·         24 large raw peeled shrimp with tails on or off

·         1 ½ cups brown basmati rice

·         2 oz spinach (about 3 ½ cups), chopped

·         2 cloves garlic, minced

·         ¼ cup olive oil, divided

·         3 cups low sodium chicken or vegetable broth

·         Olive oil cooking spray

·         ½ tsp fine sea salt

·         ½ tsp fresh ground pepper

·         12 skewerS

INSTRUCTIONS

1.     Cut 1 orange in quarters, leaving rind intact.  Then cut each quarter into ½ inch slices, making at least 24 slices.  Set aside in refrigerator.

2.     Zest second orange.  Set zest aside in refrigerator.

3.     Halve zested orange and squeeze to yield ½ cup juice (if necessary, use third orange).  In a large resealable bag, combine juice, shrimp, garlic and 2 tbsp oil.  Seal bag, squeezing out as much air as possible, and set aside in refrigerator for 1 to 3 hours, turning occasionally.

4.     About 1 hour before serving time, in a medium saucepan over mediumhigh heat, warm remaining 2 tbsp oil,  Add rice and cook, stirring occasionally, until lightly browned and fragrant, about 2 minutes.  Carefully add broth (mixture may splatter), increase heat to high and and bring to a boil.  Cover, reduce to very low and cook until rice is tender and broth has absorbed, about 45 minutes.  Stir in spinach and reserved zest, cover and set aside.

5.     Preheat broiler to high and arrange a rack 4 inches from heating element.

6.     Meanwhile, coat a rimmed baking sheet with cooking spray.  Drain shrimp, discarding marinade.  Thread 3 shrimp and 2 ornage slices onto each skewer, arranging skewers on prepared baking sheet.  Sprinkle with salt and pepper.

7.     Broil shrimp until cooked through, 1 ½ to 2 minutes per side.  Serve skewers with pilaf.

Nutrients per serving (6 shrimp, 4 orange slices, and ¾ pilaf.:  calories: 300, total fat: 5g, sat fat: 1g, carbs: 35g, fiber: 2g, sugars: 1g, protein: 29g, sodium: 380mg, cholesterol: 170mg.

Recipe from clean eating magazine: jan/feb 2010.

APPLE & ALMOND OATMEAL BARS

INGREDIANTS

·         Olive oil cooking spray

·         4 cups peeled, cored and diced red delicious, gala, mcintosh and or fuji apples (1/4 inch pieces; 4 to 5 apples)

·         4 tbsp plus 1 ½ tsp raw honey, divided

·         ½ tsp ground cinnamon

·         ¼ tsp ground nutmeg

·         1 cup quick-cooking rolled oats

·         1 cup whole-wheat flour

·         1 tsp baking powder

·         ¼ tsp sea salt

·         1 egg

·         ½ cup natural unsalted almond butter

·         1 tbsp olive oil

·         ¼ cup unsweetened applesauce

·         2 ¼ cups non-fat plain greek yogurt

·         18 raw unsalted almonds, for garnish

INSTRUCTIONS

1.     Preheat oven to 350.  Coat a 9x13 inch baking pan with cooking spray.

2.     In a large bowl, combine apples, 1 tbsp honey, cinnamon and nutmeg; set aside

3.     In a separate large bowl, whisk oats, flour, baking powder and salt.  In a small bowl, lightly beat egg; mix in almond butter, oil, 2 tbsp honey and applesauce until well blended.  Add egg mixture to flour mixture and mix until well blended and a thick batter forms.

4.     Transfer batter to pan.  Place a sheet of wax paper over top and press down with your hands to spread mixture evenly over bottom of pan; remove wax paper.  Pour apple mixture over top, spreading evenly.  Bake 30 minutes, until apples are soft, but not brown.  Let cool for 10 minutes.  Cut into 9 squares and divide among serving plates.  Top with yogurt and almonds and remaining 4 ½ tsp honey, dividing evenly.  Serve warm or cold.

Nutrients per serving:  Calories 301, total fat 11g, sat fat 1g, carbs 40g, fiber 6g, sugars 18g, protein 14g, sodium 89mg, cholesterol 23mg.

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The new Fitbit Ultra Wireless Activity Tracker makes every step you take a step toward better fitness, even on your busiest days. Like the original, the Ultra tracks your day down to details a pedometer can’t catch, giving you access to the exact steps you take, calories you burn and distance you travel, along with how long and how well you sleep. And now, with its altimeter technology, Fitbit can track the heart-healthy activity of climbing stairs, encouraging you to take the stairs not the elevator, or walking that hill. The Ultra also gives you more measures to track your fitness (a stair counter, a stopwatch, and fitness achievement badges), and more options (a clock, an iphone app, and new colors). Check your real time stats at any time with a quick glance at your tracker. It’s compact and discreet enough to wear all day long in your pocket, clipped to your waist, or even attached to your bra. Good sleep is another key to good health and weight loss, which is why Fitbit can also track your sleep. Simply slip your tracker inside the included wristband and you’ll see how long and how well you sleep. Fitbit wirelessly uploads your data to Fitbit.com whenever you’re within 15 feet of your computer. Works automatically -- no buttons to push, no data to enter. At Fitbit.com, free online tools show how your activity measures up over time and keep you motivated, with no monthly fee required. Track your progress with graphs, see how you compare to others, or compete with friends and family. Plus, you can use Fitbit.com or Fitbit’s new free iphone app to log what you eat from our database of over a 100,000 foods, or record workouts from activities like pilates, yoga, or cycling. The Fitbit ultra gives you a clear sense of how you’re doing and encourages you to be more active, because the more you know, the more motivated you’ll be. And these small changes can really add up: Fitbit users increase their daily steps by 43% and have lost an average of 13 lbs.

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Product Details Product Dimensions: 2 x 0.5 x 0.4 inches ; 1.6 ounces Shipping Weight: 6.4 ounces (View shipping rates and policies) Shipping: This item is also available for shipping to select countries outside the U.S. ASIN: B005PUONKS UPC: 898628002021 Item model number: FB102P

MEAL PLAN DAY 27

BREAKFAST:

5 egg whites scrambled with tomato, mushrooms, black pepper and oregano, 1 whole wheat tortilla, ¼ cup salsa.

SNACK:

Oatmeal Almond & Apple bar (see recipe)

LUNCH:

2oz Chicken breast sautéed in lowsodium chicken broth with chopped vegetables, garlic and Italian seasoning, ½ cup lowsodium tomato sauce, ¾ cup whole wheat pasta

SNACK:

15 carrots with 2 tbsp hummus

DINNER:

Panko and Sage Crusted Pork Cutlets with Hot Greens & Beans

SNACK:

1 whole wheat English muffin with 1 oz melted light Swiss cheese

Recipes

APPLE & ALMOND OATMEAL BARS

INGREDIANTS

·         Olive oil cooking spray

·         4 cups peeled, cored and diced red delicious, gala, mcintosh and or fuji apples (1/4 inch pieces; 4 to 5 apples)

·         4 tbsp plus 1 ½ tsp raw honey, divided

·         ½ tsp ground cinnamon

·         ¼ tsp ground nutmeg

·         1 cup quick-cooking rolled oats

·         1 cup whole-wheat flour

·         1 tsp baking powder

·         ¼ tsp sea salt

·         1 egg

·         ½ cup natural unsalted almond butter

·         1 tbsp olive oil

·         ¼ cup unsweetened applesauce

·         2 ¼ cups non-fat plain greek yogurt

·         18 raw unsalted almonds, for garnish

INSTRUCTIONS

1.     Preheat oven to 350.  Coat a 9x13 inch baking pan with cooking spray.

2.     In a large bowl, combine apples, 1 tbsp honey, cinnamon and nutmeg; set aside

3.     In a separate large bowl, whisk oats, flour, baking powder and salt.  In a small bowl, lightly beat egg; mix in almond butter, oil, 2 tbsp honey and applesauce until well blended.  Add egg mixture to flour mixture and mix until well blended and a thick batter forms.

4.     Transfer batter to pan.  Place a sheet of wax paper over top and press down with your hands to spread mixture evenly over bottom of pan; remove wax paper.  Pour apple mixture over top, spreading evenly.  Bake 30 minutes, until apples are soft, but not brown.  Let cool for 10 minutes.  Cut into 9 squares and divide among serving plates.  Top with yogurt and almonds and remaining 4 ½ tsp honey, dividing evenly.  Serve warm or cold.

Nutrients per serving:  Calories 301, total fat 11g, sat fat 1g, carbs 40g, fiber 6g, sugars 18g, protein 14g, sodium 89mg, cholesterol 23mg

Panko & Sage-Crusted Pork Cutlets with Hot Greens and Beans

INGREDIANTS

·         ½ cup plus 1 tbsp whole-wheat flour, divided.

·         ¼ tsp sea salt

·         ½ tsp fresh ground pepper

·         1 egg

·         2 tsp Dijon or grainy mustard

·         1 cup whole-wheat panko

·         2 tbsp minced fresh sage

·         1lb pork tenderloin, trimmed of visible fat and cut into 4 3oz pieces

·         2 tbsp olive oil, divided

·         1 tbsp minced garlic

·         1 small red pepper, julienned

·         ½ cup low-sodium chicken broth

·         1 bunch collard greens, ribs removed and leaves chopped, about 4 cups

·         ½ cup canned cannellini beans, drained and rinsed

·         Pinch red pepper flakes

INSTRUCTIONS

1.     Slice lean, tenderloin meat or poultry, such as pork tenderloin or boneless, skinless chicken breast halves, into 2 to 3 oz pieces.  Place a 12-inch long piece of p[lastic wrap on a cutting board or hard surface.  Center one piece of meat on the plastic wrap.  Sprinkle a few drops of Water over and around meat.

2.     Cover the meat with another sheet of plastic wrap.  The water helps to prevent the meat from sticking and tearing, and the plastic wrap prevents the meat from spattering as it’s pounded.  Using the flat end of a meat mallet and working from the inside out, pound the meat with gentle but firm taps until it’s flattened to ¼ to ½ inch thickness.  Remove plastic wrap.  Repeat with remaining pork. 

3.     In a shallow bowl or plate, combine ½ cup flour, salt and black pepper.  In a separate shallow bowl, whisk egg, mustard and 1 tsp water.  In a third shallow dish, combine panko and sage.

4.     Dredge all sides of pork through flour mixture, shaking off any excess.  Dredge all sides of pork through egg mixture, shaking off excess.  Dredge all sides of pork through panko mixture.  Gently pressing panko onto pork.  Transfer pork to a large plate.

5.     Line a separate large plate with paper towel and set aside.  In a large non-stick skillet, heat 1 tbsp oil on medium high.  Add half of pork to skillet and cook, turning once, for 2 to 3 minutes per side.  Transfer to paper towel lined plate..  Repeat with remaining pork, adding additional oil if needed.  Cover with foil and set aside.

6.     Return to skillet to medium-high heat.  Add garlic and bell pepper and sauté, stirring frequently, for 1 -2 minutes, until softened.  Sprinkle remaining 1 tbsp flour over top and stir quickly.  Stir in broth and bring to a boil.  Cook for 1 minute, until liquid is slightly thickened.  Reduce heat to a simmer.  Working in batches, add collard greens, about 2 cups per batch, cooking each batch until slightly wilted.  Add beans, stir to combine and cook until heated through.  Season with pepper flakes and toss to combine; remove from heat.  Spoon greens-beans mixture onto serving plates and top with pork, dividing evenly.  Serve immediately.

Nutrients per serving:  Calories: 345; total fat: 8g; Sat. Fat: 2g; carbs: 35g; fiber: 7g; Sugar: 1.5g; Protein: 33.5g; sodium: 283mg; Cholestrol: 112mg.