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SKILLET GINGER CHICKEN WITH CILANTRO AND LIME

1st June
2010
written by Griff Neilson

This is from the eat clean website (www.eatcleanmag.com).  Please check them out for further recipes and meal planning…they are great!

SKILLET GINGER CHICKEN WITH CILANTRO AND LIME
CALORIES: 408 FAT: 8 g CARBS: 49 g PROTEIN: 35 g SUGARS: 3 g
 
NUTRIENTS PER 1 ½ CUP SERVING:
Serves 4
INGREDIENTS:
  •  8 oz vermicelli or whole-wheat angel hair pasta (dry)
  •  2 tsp peanut oil
  •  3 cloves garlic, minced
  •  1 tbsp minced fresh ginger
  •  1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
  •  ¼ cup reduced-sodium soy sauce
  •  2 tsp toasted sesame oil
  •  2 tbsp fresh lime juice
  •  ¼ cup chopped fresh cilantro
  •  ¼ cup chopped scallions (white and green parts)
  •  Lime wedges for garnish (optional)

 

INSTRUCTIONS:
  1.  Cook pasta according to package directions. Drain, reserving ¼ cup of cooking water.
  2.  Meanwhile, heat peanut oil in a large skillet over medium-high heat. Add garlic and ginger, and cook 1 minute. Add chicken and cook until golden brown on all sides, about 3 to 5 minutes. Add reserved cooking water, soy sauce, sesame oil and lime juice. Bring to a simmer. Add pasta and cook 1 minute to heat through, stirring frequently.
  3.  Remove from heat and stir in cilantro and scallions. Serve with lime wedges on the side, if desired.

 

NUTRITIONAL BONUS:
Chicken is an essential source of vitamin B3 (aka niacin), which is necessary for the body to convert protein, fats and carbs into usable energy. You should have no trouble converting the macronutrients in Miller’s skillet dish – one serving offers over 66 percent of your daily need of the B vitamin.
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STRAWBERRY-BLUEBERRY CRISP

24th May
2010
written by Griff Neilson
This is out of the Eat Clean Magazine

by Alison Lewis
Serves 4 Hands-on time 15minutes Total time: 45 minutes
INGREDIENTS:
  •  Olive oil cooking spray
  •  1 16-oz pkg fresh strawberries, sliced (1 1/2 cups)
  •  1 pint fresh blueberries (1 1/2 cups)
  •  4 tbsp dry oats
  •  3 tbsp whole-wheat flour
  •  1 tbsp Sucanat
  •  1/4 tsp cinnamon, ground
  •  1/8 tsp nutmeg, ground
  •  1 egg white
  •  4 tbsp nonfat plain Greek-style yogurt

 

INSTRUCTIONS:
 
1. Preheat oven to 350°F.
2. Mist a 1 1/2-qt casserole dish with cooking spray. Place strawberries and blueberries in dish, mixing well; set aside.
3. In a small mixing bowl, combine oats, flour, Sucanat, cinnamon and nutmeg and mix well. Add egg white, stirring to combine. Sprinkle flour mixture evenly over fruit. Cover with aluminum foil and bake for 20 min­utes. Then uncover and bake for 5 to 10 more minutes or until lightly browned. Let stand for 5 minutes before topping each serving with yogurt. Enjoy!

 

Nutrients per serving (3/4 cup crisp and 1 tbsp yogurt):

CALORIES: 117g SUGARS: 12 g TOTAL FAT: 1 g PROTEIN: 5 g SAT. FAT: 0.25 g SODIUM: 23 mg CARBS: 24 g CHOLESTEROL: 0 mg FIBER: 4 g

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STRAWBERRY-BLUEBERRY CRISP

17th April
2010
written by Griff Neilson

This is a recipe by:

by Alison Lewis

And is from the Clean Eating Magazine.  You can subscribe at www.cleaneatingmag.com

Serves 4 Hands-on time 15minutes Total time: 45 minutes
INGREDIENTS:
  •  Olive oil cooking spray
  •  1 16-oz pkg fresh strawberries, sliced (1 1/2 cups)
  •  1 pint fresh blueberries (1 1/2 cups)
  •  4 tbsp dry oats
  •  3 tbsp whole-wheat flour
  •  1 tbsp Sucanat
  •  1/4 tsp cinnamon, ground
  •  1/8 tsp nutmeg, ground
  •  1 egg white
  •  4 tbsp nonfat plain Greek-style yogurt

 

INSTRUCTIONS:
 
1. Preheat oven to 350°F.
2. Mist a 1 1/2-qt casserole dish with cooking spray. Place strawberries and blueberries in dish, mixing well; set aside.
3. In a small mixing bowl, combine oats, flour, Sucanat, cinnamon and nutmeg and mix well. Add egg white, stirring to combine. Sprinkle flour mixture evenly over fruit. Cover with aluminum foil and bake for 20 min­utes. Then uncover and bake for 5 to 10 more minutes or until lightly browned. Let stand for 5 minutes before topping each serving with yogurt. Enjoy!

 

Nutrients per serving (3/4 cup crisp and 1 tbsp yogurt):
CALORIES: 117g SUGARS: 12 g TOTAL FAT: 1 g PROTEIN: 5 g SAT. FAT: 0.25 g SODIUM: 23 mg CARBS: 24 g CHOLESTEROL: 0 mg FIBER: 4 g
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