Saturday, December 13, 2014

Clean Dinner Recipes

I meal prep on Sundays because the week is just too busy to make these amazingly delicious meals.  Sundays my kitchen looks a factory with storage containers and lots of food prep.  I prepare to succeed for the week.  

Comment with some of your tips for staying on track with clean eating.  I'd love to hear from you! 

Baked Chicken w Potatoes and Green Beans
3 chicken breasts
4 medium red potatoes
green beans (or broccoli!)
3 tbsp oil olive
italian dressing mix packet
What You Do:
Preheat oven to 350 degrees.
Cut the chicken breasts in half. Cut the potatoes in to small chunks. Spray the bottom of a 13x9 pan, put the chicken in the middle, potatoes on one side and green beans on the other side. Top with half a package of italian dressing and pour oil olive over the top. Cover with aluminum foil and bake at 350 for about an hour!

Tofu and broccoli
Combine 5oz grilled firm tofu (men: 7oz tofu) with 1 c. sautéed broccoli in 2 tsp olive oil.  Serve with a small mixed green salad drizzled with balsamic vinegar.  
6oz raw cod(flounder or fluke) washed and patted dry

Lemon chicken with steamed snap peas
Marinate a 4oz boneless, skinless chicken breast (men 5oz) in lemon juice and olive oil, and bake at 375 until cooked.  Serve with 1c snap peas. 

Herb-grilled tilapia with broccoli

Brush 5oz tilapia with 1 tsp olive oil and season with salt, pepper, and ¼c fresh herbs (such as basil, rosemary, or thyme). Let marinate in fridge.  Grill tilapia until cooked through and grill-marked on both sides, and then top with salsa. Serve with 1c steamed broccoli florets and ½c. brown rice (men: 2/3 c brown rice).  Top with 2 tsp salsa. 

Rotisserie Chicken and Spinach
4oz. skinless white meat rotisserie chicken (men: 6oz) served with 1c spinach sautéed in 1 tsp. olive oil and minced garlic w twist of lemon.  Serve with salad greens topped with ¼ avocado and 1 sliced tomato, dressed 1 tsp. olive oil and lemon

Broiled swordfish with zucchini and squash medley
4oz swordfish filet served with 1 c each of sliced zucchini and squash, sautéed with 2 tsp. olive oil, 1 tbsp. minced garlic, and salt and pepper to taste.  Serve with a sliced tomato and ½ sliced onion. 

Chicken sausage with peppers and onions
In a large non-stick coated with cooking spray, cook 2 chicken sausage links (should be about 100-110 cals per link) until cooked through, approx. 8 min.  Place on bed of onions and peppers sautéed in 1 tbsp EVOO and minced garlic.  Serve with mixed green and strawberry salad, composted of 1 c mesclun greens and ¾ c sliced strawberries, dressed with balsamic vinegar.

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