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.