Thursday, February 4, 2010

Feb. 4 ~ Some recipes

It's been a while since I posted recipes. I have some today that I have also posted to the New Eat-Clean community, so this may be a repeat for some of you!


HONEY-GARLIC STIR FRY
I love this recipe because it is quick and versatile. Feel free to mix and match ingredients based on what you happen to have on hand. If the ingredients are precooked, this is about 10 minutes to the table! It's ready before you can say "Drive-thru!"
Ingredients:
1 svg of lean protein for each person: chicken breast, steak, pork tenderloin, turkey breast
1-2 cups of steamed veggies per person: broccoli, cauliflower, carrots, mushrooms, green or yellow beans, peppers, onion
4-6 cloves of finely minced garlic
2-3 tbsp honey
1 tbsp EVOO
2-3 tbsp low sodium soy sauce
optional: crushed red chili peppers
~ Steam veggies in the microwave until al dente
~ Heat oil on medium in a skillet or wok - I use a cast iron frying pan
~ Saute garlic and onion until it is tender and fragrant, stirring often
~ Add lean protein and continue to stir
~ Add steamed veggies and stir well
~ Turn the heat up to high and add honey and soy sauce stirring constantly
~ The stir-fry will begin to lightly caramelize after a couple of minutes
~ Remove from heat and add crushed chilies if desired
This sauce works well to dress up veggies as a side dish also. My kids love it!

MAPLE ROASTED SWEET POTATOES

This easy side is a family favorite.
Ingredients:
2 large sweet potatoes
2tbsp pure maple syrup
1 tbsp EVOO
to taste: garlic powder, onion powder, sea salt, black pepper

~ Preheat oven to 375*F
~ Peel sweet potatoes and cut into 1 1/2 inch chunks
~ In a large bowl, mix syrup, oil and seasonings
~ Toss sweet potato chunks in mixture to coat
~ Spread the coated sweet potatoes on a cookie sheet
~ Bake for 30-45 minutes, until lightly browned. Stir frequently, as the maple syrup will scorch slightly on the bottom of the pan. Don't worry when this happens - it still tastes great!

I always sprinkle these with a little chopped fresh parsley for color.




HOMEMADE POTATO CHIPS

My biggest non-clean craving is potato chips. This recipe gets me over the hump when the cravings strike. If you eat the entire potato, you've only consumed 284 calories and 5 grams of fat. Add a seasoned yogurt dip for protein and you have a healthy, balanced snack.

Ingredients:
1 large potato
1 tbsp EVOO
Season with: sea salt, Mrs. Dash, onion powder, garlic powder, and black pepper

~ Preheat the oven to 350*F
~ Thinly slice the potato - the thinner the slices the crispier the chip will be
~In a bowl, mix EVOO with all of the seasonings except the salt and pepper
~Dip each slice of potato in the mixture and then lay them in a single layer on a cookie sheet
~ Top potato slices with sea salt and cracked pepper
~ Bake for 10-20 minutes, watching very closely. As the slices get brown, remove them and place them on a paper towel lined plate
~ They get crispier as they cool - if you can wait that long!


SQUEAKY CLEAN SALSA

I had a roommate from Mexico when I was younger and he had a tiny little "salsa garden" in our flower bed that contained all of the ingredients for this delicious salsa. You will never want the grocery store kind again after eating this fresh, delicious concoction!

Ingredients:

2 large cans of diced tomatoes, drained
or
4 cups of diced fresh in-season tomatoes
1/2-1 red onion, diced to preferred size
1 large green bell pepper, diced to preferred size
1/4 cup fresh cilantro leaves
juice from either 1 lemon or 2 limes
4 cloves of garlic
1-3 jalapeno peppers to taste

~ Drain the tomatoes using a fine colander. I reserve the juice for soup stock or cooking rice.
~ In a food processor, place peeled garlic cloves, cilantro, jalapenos ( leave in seeds for a spicier salsa) and lemon or lime juice. Pulse until a chunky paste forms.
~ In a large, non-metallic bowl, mix all ingredients well. Store in the refrigerator.

The original version also contains a splash of tequila for a rich, smoky taste. Mmmmm. I love salsa! Use it as a dip, a taco topping or a topping for baked chicken breasts.


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I hope you enjoy today's recipes - let me know if you have any questions!


1 comment:

  1. Hi Love the recipes. I have a question, what is EVOO?

    ReplyDelete