Clean & Delicious Recipes

Posted on April 2, 2010. Filed under: beauty, caloric intake, calories, carbs, clean eating, cooking, diet, eating clean, eating healthy, fat loss, food, get fit, getting in shape, health, healthy food, lose weight, losing weight, low carb, nutrition, nutrition labels, organic, vitamins, weight loss |

Cherry Tomato Meatballs
1 pound ground turkey breast
12 cherry tomatoes
2 egg whites
3/4 cup soft bread crumbs
1/2 cup skim milk
1 1/4 cup chopped onion
1/2 teaspoon salt
dash of pepper
1/2 teaspoon oregano
1 tablespoon parsley

In a bowl, combine egg whites, bread crumbs, milk, onion, salt, oregano, pepper, and parsley. Add mixture to the ground turkey. Mix well. Shape 1/4 cup of turkey mixture evenly around each tomato, so that the tomato sits inside the meatball. Place in a baking dish sprayed with Pam and bake at 375 for 25-30 minutes.

Serves 5
Calories 104
Fat 9g
Cholesterol 70mg
Protein 10g
Carb 4g
Fat = 8%

Chicken Fingers
Cooking spray
2 Skinless chicken breasts
¼ cup egg whites
½ cup instant oats
1/4 cup sliced almonds, crushed
1 tablespoon Italian seasoning
Sea salt & ground pepper to taste

Preheat oven to 350. Coat a baking sheet with cooking spray. Cut chicken into strips. Pour egg whites over strips to coat. In blender combine oats, almonds and seasoning. Place chicken in a large ziplock bag with the oat mixture and shake. Remove chicken and place on baking sheet and bake for 20 minutes.

(2 servings)
Calories: 270
Fat: 8
S. Fat: 1
Cholesterol: 80
Sodium: 140
Carbs: 11
Fiber: 3
Sugar: 1
Protein: 40
Iron: 2

Chicken Marrakesh
1 onion, sliced
2 cloves garlic, minced
2 large carrots, diced
2 large sweet potatoes, peeled and diced
15 ounce can of chick peas, drained and rinsed
2 pounds boneless, skinless chicken breast, cut into 2 – 3 inch pieces
½ teaspoon cumin
½ teaspoon turmeric
¼ teaspoon cinnamon
½ teaspoon black pepper
14 ounce can chopped tomatoes

Combine the first 6 ingredients in a slow cooker. In a small bowl mix together the spices. Sprinkle over the food in the slow cooker then add the chopped tomatoes. Cover and cook on high for 4 hours.

Servings: 6
Calories: 421
Fat: 15g
S. Fat: 3g
Cholesterol: 123 mg
Sodium: 384 mg
Carbs: 36g
Fiber: 8g
Sugars: 8g
Protein: 37g
Iron: 4mg

Coconut/ Macadamia Nut Crusted Chicken
Cooking spray
4 Skinless chicken breasts
4 oz macadamia nuts, chopped
¼ cup flaked coconut
1 egg, beaten

Preheat oven to 400. Coat a baking sheet with cooking spray. Mix macadamia nuts and coconut. Coat chicken breasts in egg then coat in coconut and macadamia nut mixture. Place chicken on baking rack for 45 minutes or until cooked through.

(4 servings)
Calories: 389
Fat: 26
S. Fat: 6
Cholesterol: 119
Sodium: 202
Carbs: 7
Fiber: 4
Sugar: 3
Protein: 30
Iron: 2

Healthy Meatloaf

Tablespoon(s) olive oil
2 stalk(s) celery, finely chopped
1 small onion, finely chopped
1 clove(s) garlic, crushed with press
2 pound(s) lean ground turkey
3/4 cup(s) (from 1 1/2 slices bread) fresh whole wheat bread crumbs
1/3 cup(s) fat-free milk
1 tablespoon(s) Worcestershire sauce
2 large egg whites
1/2 cup(s) ketchup
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
1 tablespoon(s) Dijon mustard

1. Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl; cool slightly.
2. To bowl with vegetables, add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup ketchup, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not overmixed. In cup, mix Dijon and remaining 1/4 cup ketchup.
3. In 13″ by 9″ metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread ketchup mixture over top of loaf.
4. Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)
5. Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.

Mocha Milkshake
3/4 c. almond milk
1 frozen banana
1 tsp. instant coffee
1 Tbsp Peanut butter
1/2 scoop chocolate protein powder
crushed ice to desire thickness


Spaghetti Squash
Prick the spaghetti squash all over with a skewer so it will not burst while baking. Place whole squash in a shallow baking pan. Bake in preheated 375 F oven for 1 hour. When cool enough to handle, cut spaghetti squash in half lengthwise with a serrated knife. Scoop the seeds and fibrous strings from the center of the cooked spaghetti squash. Gently scrape the tines of a kitchen fork around the edge of the spaghetti squash to shred the pulp into strands. Cooked spaghetti squash is usually served with a sauce or gravy because the flesh is very bland in flavor. It may be served alone as a side dish with the addition of salt, pepper, and butter.

Spinach and Cranberry Stuffed Chicken Breasts
1 cup fat free ricotta cheese
2 cups chopped raw spinach
1 ½ cup dried cranberries
4 skinless, boneless chicken breasts
1 cup quinoa
1 cup water
1 cup low sodium chicken broth
Sea salt, to taste

Preheat oven to 350. In a bowl, combine ricotta, spinach and cranberries, adding sea salt to taste. Using a shark knife, cut a small slit in each chicken breast, wiggling it around inside to create a pocket that runs much of the length of the breast. Stuff ¼ of the ricotta mixture into each breast. Meanwhile, combine quinoa, water and broth in a 9 x 13 glass baking dish, then place chicken atop. Bake in oven until chicken is cooked, about 1 hour.

(4 servings)
Calories: 380
Fat: 9
S. Fat: 2
Cholesterol: 79
Sodium: 460
Carbs: 39
Fiber: 4
Sugar: 7
Protein: 37
Iron: 2

Stuffed Eggplant
Olive oil/ cooking spray
¾ cup ff parmesan
1 ½ cups bread crumbs
3 tablespoons olive oil
2 eggplants (app. 8 oz. each)
1 medium onion, finely chopped
1 teaspoon oregano
1 can (14 ½ ounces) diced tomatoes
1 small zucchini, coarsely chopped
½ cup crumbled feta
Salt & pepper to taste

Set oven to 375 degrees. Spray 9 x 13 baking dish with cooking spray. In a small bowl, mix ¼ cup of the parm, ½ cup of bread crumbs, 1 tablespoon of olive oil and set aside. Half an eggplant lengthwise and scoop out the eggplant flesh, leaving a ¾ inch thick shell. Sprinkle the shells with olive oil and salt and roast in oven for 25 minutes, or until they are tender. Meanwhile, in a large skillet over medium heat, heat the remaining two tablespoons of olive oil, onion, garlic and oregano. Cook, stirring often, for about 5 minutes, or until onion softens. Coarsely chop the eggplant flesh. Add it to the pan with tomatoes, zucchini, salt and pepper. Cook, stirring occasionally for 10 minutes or until the vegetables are cooked through. Remove the pan from heat and leave to slightly cool. Stir the feta, remaining 1 cup of bread crumbs and half cup parm into the warm eggplant mixture. Taste for seasoning. Fill the eggplant shells and top with bread crumb mixture. Bake for 35 minutes or until the breadcrumbs are golden and the mixture is hot.

Nutrition facts:
Serves 4
Calories – 353
Fat – 11
Carbs – 49
Fiber – 9
Sugar – 11
Cholesterol – 4
Sodium – 998
Protein – 17

Zucchini wrapped salmon:
2 medium zucchinis
4 salmon filets (about 1 lb)
Olive oil, sea salt and ground pepper, to taste

Preheat broiler to high. Using a vegetable peeler, slice zucchinis lengthwise into thin strips. Brush salmon with olive oil, salt and pepper. Wrap zucchini around filets so that the ends are on the bottom, overlapping by about half the width of each zucchini strip. Place on a cookie she so that the ends are on the bottom, brush a bit more olive oil on the top and broil for 10 – 12 minutes.

(4 servings)
Calories: 218
Fat: 12
S. Fat: 4
Cholesterol: 57
Sodium: 63
Carbs: 4
Fiber: 1
Sugar: 2
Protein: 24

Kyra Williams,
The Get In Shape Girl


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2 Responses to “Clean & Delicious Recipes”

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these recipes sound delish! thanks for posting!!

Woo hoo the mocha milkshake! You need to try the fat flusher Kyra and then post it! It’s pretty tasty the changes that I’ve made to it!

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