Orange Salmon with Apricot Horseradish Salsa Monday, Oct 14 2013 

1 orange, cut into half circles
4 4-oz center-cut boneless, skinless salmon fillets
1 tsp safflower oil
1/2 tsp ground cumin
1/2 tsp fresh ground black pepper
1/4 tsp sea salt

Salsa
1 red bell pepper, seeded and diced
1/3 cup diced unsweetened dried apricots
1/4 cup finely chopped red onion
1 1/2 tbsp grated fresh horseradish
1/2 tsp organic evaporated cane juice
1 tsp orange zest
1/4 cup fresh orange juice

To a 4-qt slow cooker, arrange orange slices on the bottom. Arrange salmon fillets, skinned side down over top oranges. Drizzle oil evenly over fillets. Sprinkle evenly with cumin, pepper and salt. Cover and cook on low for 2.5 to 3 hrs, until opaque in center, checking for doneness after 2.5 hrs (or on high for 1.25 to 1.5 hrs, checking for doneness after 1.25 hrs)

Combine salsa ingredients about 15 min before serving; set aside until needed.

To serving plates, gently transfer fillets, discarding orange slices and any accumulated liquid. Top with salsa.

Clean Eating, November/December 2013, Page 71

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Thai Peanut Noodles with Shrimp Tuesday, Jun 25 2013 

1⁄3 cup light coconut milk
1⁄3 cup no-salt-added tomato juice
¼ cup unsalted, natural peanut butter (crunchy or smooth)
2 tbsp Thai fish sauce
3 tbsp fresh lime juice
1 tbsp raw honey
1/8 tsp crushed red pepper flakes
1 lb medium raw shrimp, peeled and tails on or off
8 oz brown rice noodles
2 cups thinly sliced Napa cabbage (about ½ small head)
1 green onion, thinly sliced
3 tbsp each chopped fresh mint and cilantro
3 tbsp unsalted peanuts, crushed

In a large bowl, whisk coconut milk with tomato juice, peanut butter, fish sauce, lime juice, honey and pepper flakes.

Bring a large pot of water to a boil on high heat. Add shrimp and cook until opaque, about 3 minutes. Using a slotted spoon, transfer shrimp to bowl with coconut milk mixture.

In same large pot, cook noodles according to package directions or until tender, about 6 minutes. Drain and rinse well. Add noodles to bowl with shrimp. Add cabbage, onion, mint and cilantro; toss to coat. Top with peanuts.

Nutrients per 1¼-cup serving (using 8 servings): Calories 224, Total Fat 7g, Sat. Fat 2g, Monounsaturated Fat 3g, Polyunsaturated Fat 1g, Omega-3s 290mg, Omega-6s 610mg, Carbs 24g, Fiber 4g, Sugars 1g, Protein 18g, Sodium 548mg, Cholesterol 86mg

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Chicken Paillard with Lemon Parsley Butter and Seared Red Chard Tuesday, Jun 18 2013 

2-6 ounce boneless, skinless chicken breast halves, sliced horizontally and pounded 1/4-inch thick
1/2 teaspoon sea salt, plus additional to taste, optional
1/4 teaspoon fresh ground black pepper, plus additional to taste, optional
2 Tablespoons olive oil, divided
4 tablespoon organic unsalted butter, divided
10 shallots finely diced
juice of 3 lemons
1/2 cup low-sodium chicken broth or stock
2 tablespoons chopped fresh flat leaf parsley
2 bunches red Swiss chard, coarsely chopped

Season chicken with salt and pepper. In a large skillet, heat 1 tablespoon oil in a medium-high. Working in batches if necessary, add chicken to skillet and cook for 2 to 3 minutes per side, until browned. Transfer to a shallow baking pan and place in 200 degrees F. oven to keep warm. Repeat with remaining chicken.

In skillet melt 1 tablespoon butter on medium-high. Add shallots and sauté , stirring often, until soft, about 5 minutes. Add lemon juice and broth and bring to a boil, scraping up browned bits from bottom of pan. Boil until liquid reduces by half.

Cut remaining 2 tablespoons butter into small pieces. Add to broth mixture, whisking until smooth. Stir in parsley and salt and pepper, to taste. Cover skillet and keep warm.

In a separate large skillet, heat remaining 1 tablespoon of oil on medium-high. Add chard and cook until wilted, about 1 minute, stirring constantly. Season with salt and pepper to taste. To serve, divide chard among serving plates and top with chicken and butter mixture.

Clean Eating, January/February 2013, page 31

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Albondigas Soup Wednesday, Apr 24 2013 

Serves 6, Hands on time 45 minutes, Total Time 50 minutes

1/2 cup long grain brown rice
1 tbsp sunflower, safflower or grape seed oil
1 large white onion, cut into 1/4 inch dice
2 stalks celery, cut into 1/4 inch dice
1 large carrot, cut into 1/4 inch dice
4 cloves, minced
4 cup low-sodium chicken broth
1 24- to 26-oz jar or BPA-free can unsalted chopped tomatoes with juices
1/2 jalapeno chile pepper
1 lb lean ground turkey
1/2 cup chopped fresh mint
1 large egg white
1/2 tsp fresh ground black pepper, plus additional to taste
1 cup fresh or frozen green peas
Fine sea salt, to taste
1/4 cup coarsely chopped fresh cilantro

in a medium saucepan, combine rice and 2 cups water. Bring to a boil, reduce heat to a simmer and cook for 15 minutes. Drain and transfer to a large bowl.

Meanwhile, in a 5- to 6-qt pot, heat oil on medium. Add onion and cook, stirring occasionally, for 2 minutes. Add celery, carrot and garlic and saute until celery and carrot are crisp-tender, about 2 minutes. Add broth, tomatoes and jalapeno, increase heat to high and bring to a boil.

To rice, add turkey, mint, egg white and black pepper and stir gently to combine. Shape into 24 1 1/4 inch balls.

Reduce soup to a simmer and add meatballs, one at a time. Simmer, stirring gently, until meatballs are cooked through, about 30 minutes. Stir in peas and cook until tenderk about 5 minutes. Add salt and black pepper, to taste. To serve, garnish with cilantro.

Per Serving (4 meatballs and 1 1/3 cups soup, 2 tbsp cilantro)
Calories 228, Total fat 4g, Sat Fat 0.5g, Carbs 23g, Fiber 4g, Sugars 6g, Protein 25g, Sodium 198mg, Cholesterol 37mg

Clean Eating, March 2013, page 93

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Shrimp Pad Thai Wednesday, Apr 3 2013 

8 oz brown rice noodles
1 tbsp jarred tamarind paste
2 tsp fish sauce
4 tsp Sucanat
1/2 tsp red pepper flakes
1 tbsp high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil)
2 shallots, finely chopped
2 cloves garlic, minced
8 oz peeled and deveined shrimp, preferably tail on
6 green onions, white and light green parts, plus half of dark green parts, halved lengthwise and cut into 2-inch lengths
1 1/2 cups bean sprouts
1/3 cup chopped fresh cilantro
3 tbsp chopped dry-roasted unsalted peanuts
1 lime, cut into wedges, optional

Prepare noodles according to package directions. Drain and set aside.

Meanwhile, bring a small pot or kettle to a boil. In a medium bowl, whisk ¾ cup boiling water, tamarind paste, fish sauce, Sucanat and pepper flakes. Set aside.

In a large wok or skillet, heat oil on high. Add shallots and garlic and sauté, stir-ring often, for 30 seconds. Add shrimp and sauté until cooked through, about 2 minutes. Add noodles and toss to combine.

Working 3 to 4 tbsp at a time, gradually add tamarind paste mixture to wok, tossing to coat. Cook until noodles are tender and well coated, about 3 minutes. Stir in green onions and bean sprouts and cook, tossing gently, for 30 seconds. To serve, garnish with cilantro and peanuts. If desired, serve with lime.

Nutrients per serving (1/4 of recipe): Calories: 378, Total Fat: 9 g, Sat. Fat: 1 g, Monounsaturated fat: 4 g, Polyunsaturated fat: 2 g, Carbs: 56 g, Fiber: 6 g, Sugars: 6 g, Protein: 22 g, Sodium: 540 mg, Cholesterol: 86 mg

Clean Eating, October 2012, page 93

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Spiced Beef Tenderloin with Chile-Sauteed Shrimp Thursday, Mar 21 2013 

2 3-oz beef tenderloin medallions
Olive Oil

Spice Rub
2 tbsp sweet paprika (Chef’s Tip: Opt for the Hungarian variety.)
1 tsp organic evaporated cane juice
1 tsp kosher salt
½ tsp fresh ground black pepper
½ tsp ground ginger
½ tsp ground cardamom
½ tsp ground cumin
¼ tsp ground cloves
¼ tsp ground cinnamon
¼ tsp ground allspice
¼ tsp ground cayenne pepper

Sauteed Shrimp
4 shrimp, peeled and deveined
2 tsp olive oil
1 clove garlic, minced
1 tsp kosher salt
½ tsp ground cumin
½ tsp sweet paprika
Pinch chile flakes

In a small bowl, combine all spice rub ingredients. Using about 1 tbsp per beef medallion, coat both sides with mixture, gently rubbing into meat. Cover and refrigerate for 1 hour. (Tip: Store leftover spice rub in an airtight container for up to six months.)

In a small bowl, stir together all sauteed shrimp ingredients. Cover and refrigerate for 45 to 60 min.

Preheat oven to 425F. Mist a medium, ovenproof saucepan with cooking spray and heat on medium-high. Add beef and sear on one side for 4 to 5 min. Turn over, transfer pan to oven and roast to desired doneness; about 7 min for medium-rare or 9 to 10 min. for medium.

In a nonstick saute pan on high, add shrimp and saute for about 3 min, until just cooked through. Top beef with shrimp.

Clean Eating, January/February 2013, Page 60

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Thai Spicy Pork Soup Friday, Feb 8 2013 

Serves 4, Hands-on time: 13 minutes, Total time: 23 minutes

2 tbsp safflower oil, divided
8 oz boneless pork chops, trimmed of visible fat, cut into 1/2-inch cubes
4 oz mushrooms, sliced (1 cup)
1/2 cup finely chopped red onion
1 lb tomatoes (about 4 medium), diced
2 cups low-sodium chicken broth
1 jalapeno pepper, unseeded and finely chopped
1 cup light coconut milk
1/2 packed cup chopped cilantro leaves
1 tbsp fresh grated ginger
3 stevia packets
1/2 tsp sea salt
1 lime, quartered

Heat 1 tbsp oil in a large saucepan on medium-high. Add pork and cook for 2 minutes or until almost opaque in center, stirring frequently; set aside on a plate.

Cook mushrooms in remaining 1 tbsp oil for 2 minutes, then add onion and cook for 2 minutes more or until mushrooms are soft, stirring occasionally. Return pork and any accumulated juices back to pan. Add tomatoes, broth and jalapeno. Bring to a boil over high heat, then reduce heat to a simmer, cover tightly and cook for 10 minutes. Stir in remaining ingredients, except lime, and cook for 5 minutes. Serve soup with lime wedges on the side to squeeze into soup, as desired.

Nutrients per 1 1/4-cup serving Calories 243, Total Fat 13g (Sat Fat 4g, Mono 6g, Poly 2g), Carbs 14g, Fiber 2g, Sugars 5g, Protein 17g, Sodium 344mg, Cholesterol 32mg

Clean Eating FEBRUARY 2011

Chicken & Fresh Apricot Tagine Friday, Feb 8 2013 

Serves 4, Hands-on time 40 minutes, Total time 1 hour

1 tbsp safflower oil
1½ lb boneless, skinless chicken breasts (about 4), cut into 2-inch pieces
Sea salt and fresh ground black pepper, to taste
Olive oil cooking spray
½ large white onion, chopped
1 cup chopped carrots
1 tsp ground ginger
½ tsp ground cinnamon
¼ tsp ground cardamom
1/4 tsp red chile flakes, or to taste
1 tbsp white whole-wheat flour
3 cloves garlic, chopped
2½ cups low-sodium chicken broth
4 dried Medjool dates, chopped (about 1/3 cup)
5 apricots, pitted and quartered
8 large green olives, pitted and quartered
1 tbsp fresh lemon juice
1/4 cup whole-wheat couscous
1 tbsp pine nuts, toasted
2 tbsp chopped fresh mint

Heat oil in a heavy pot or Dutch oven on medium-high. Season chicken with salt and pepper. Add to pot and cook, without moving, until browned on bottom, 1 to 2 minutes. Flip over and repeat on opposite side. Transfer to a large bowl (chicken will not be cooked through at this point). If bits of chicken are stuck to pot, add ¼ cup water and scrape pot with a spatula as water boils; add to chicken.

Coat pot with cooking spray and decrease heat to medium. Add onion and carrots. Sprinkle with a pinch each salt and pepper and cook until soft and lightly browned, 6 to 7 minutes. Add ginger, cinnamon, cardamom, chile flakes and flour. Cook for 1 minute, stirring often. Add garlic and cook for 1 more minute. Add broth and dates and bring to a steady simmer.

Add chicken and any juices back to pot. Reduce heat to maintain a slow, gentle simmer (low to medium-low; you should see just a few bubbles slowly surfacing at a time). Cook for 10 minutes, uncovered and stirring occasionally. Add apricots and simmer gently until soft, but not falling apart, about 10 minutes. Check chicken to ensure doneness. Stir in olives and lemon juice. Taste and adjust seasoning, if desired.

Meanwhile, prepare couscous according to package directions.

To serve, add about ½ cup couscous to each of 4 bowls. Divide stew evenly among bowls and top each with equal amounts of pine nuts and mint. (Stew may be made up to 2 days in advance; cover and refrigerate. Reheat gently on low heat. Add pine nuts and mint, and prepare couscous just before serving.)

Nutrients per serving (2 cups stew, 1 scant tsp pine nuts, 1/2 cup couscous) Calories 454, Total Fat 5g (Sat 1g, Mono 4g, Poly 2g), Carbs 49g, Fiber 7g, Sugar 22g, Protein 48g, Sodium 369mg, Cholesteral 99mg

Clean Eating, JUNE 2011, Page 46

Pea Ravioli Wednesday, Feb 6 2013 

Serves 4, Hands-on time 40 minutes, Total time 40 minutes

1 tbsp extra-virgin olive oil
1 medium shallot, finely chopped (about 1/4 cup)
1 clove garlic, finely chopped
1/2 cup low-sodium vegetable or thicken broth
1¼ cups fresh or frozen peas, divided
Sea salt and fresh ground black pepper, to taste
1/3 cup low-fat ricotta cheese
5 tbsp grated Pecorino Romano cheese, divided
2 tbsp chopped fresh chives, plus additional for garnish
1/2 tsp lemon zest
32 whole-wheat wonton wrappers

In a medium saucepan, heat oil on medium. Add shallot and cook until soft and translucent, about 3 minutes. Add garlic and cook, stirring constantly, for 1 minute. Add broth and bring to a simmer. Add 1 cup peas and simmer until just tender, 2 to 3 minutes. Season with salt and pepper With a slotted spoon, transfer pea-shallot mixture to a food processor. Cover saucepan and set broth aside. To food processor, add ricotta, 3 tbsp Pecorino Romano, chives and lemon zest; purée. Taste and adjust seasoning, if desired.

Bring a large pot of water to a boil while you make ravioli. Arrange a small bowl of water and a baking sheet near your work surface. Place 2 wonton wrappers in front of you; keep remaining wrappers covered with a kitchen towel to prevent them from drying out. Place 1 tbsp pea purée on 1 wrapper. Dip your finger into water and moisten edges of wrapper. Place second wrapper over top and press edges together firmly to seal. Transfer to baking sheet. Repeat with remaining pea purée and wrappers.

Just before cooking ravioli, return reserved broth to a simmer. Add remaining ¼ cup peas to broth and cook, uncovered, until tender, 2 minutes.

Meanwhile, add ravioli to pot with boiling water and cook for 2 minutes, until dough is al dente and ravioli rise to the surface. With a slotted spoon or skimmer, transfer directly to 4 shallow serving bowls. Divide pea-broth mixture evenly among bowls and sprinkle with remaining 2 tbsp Pecorino Romano (½ tbsp per bowl). Garnish with additional chives and serve.

Nutrients per serving (4 ravioli, 1 tbsp peas plus broth, 1/2 tbsp Pecorino Rumano) Calories 414, Total Fat 9g (Sat 3g, Mono 3g, Poly 1g), Carbs 68g, Fiber 12g, Sugars 1.5g, Protein 21g, Sodium 445mg, Cholesterol 16mg

Clean Eating, JUNE 2011, Page 46

Baked Barley Casserole with Mushroom and Squash Friday, Mar 2 2012 

Serves 6, Hands-on time 15 minutes, Total time 1 hour

1 tbsp plus 1 tsp olive oil, divided
8 oz mixed wild mushrooms (shiitake, oyster, cremini), sliced (about 3 1/2 cups)
1/4 tsp sea salt
5 oz butternut squash, peeled and cut into 1/4-inch dice (about 1 cup)
1/3 cup diced leeks, white and light green parts only
1 stalk celery, finely diced (about 1/2 cup)
1 cup uncooked pearl barley
1 clove garlic, minced
3 1/2 cups low-fat, low-sodium vegetable or chicken broth
2 tbsp chopped fresh parsley
1 tbsp chopped thyme leaves
1/2 cup raw pumpkin seeds
1 1/2 oz soft goat cheese, crumbled

Preheat oven to 400°F.

Heat 1 tbsp oil in a large nonstick skillet or Dutch oven over medium-high heat. Add mushrooms and salt and cook, stirring often, until mushrooms begin to release their moisture, about 2 minutes. Add squash, leeks, celery and remaining 1 tsp oil and continue to cook, stirring, until mushrooms are brown and squash is tender, about 4 minutes. Add barley and garlic and stir until thoroughly coated and slightly toasted, about 1 minute. Add broth, parsley and thyme and stir.

Transfer mixture to an 11-cup (2.6 L) casserole dish, cover with aluminum foil and bake in oven until barley is tender and liquid has been absorbed, about 35 minutes. Remove foil, sprinkle with pumpkin seeds and cheese and return to oven. Bake, uncovered, until seeds are toasted and cheese is softened, about 10 minutes.

Nutrients per 8-oz serving (using vegetable broth): Calories: 232, Total Fat: 6 g, Sat. Fat: 2 g, Carbs: 37 g, Fiber: 7 g, Sugars: 3 g, Protein: 7 g, Sodium: 208 mg, Cholesterol: 3 mg
Clean Eating, January 2011, page 54

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