by Emily Willis
Toss well, put in the oven at 375 degrees F and bake for 30 minutes.
Divide fish, onions and mushrooms between plates and serve.
Enjoy!
Nutrition: calories 160, fat 3, fiber 1, carbs 4, protein 22
Hawaiian Salmon
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
20 ounces canned pineapple pieces and juice
½ teaspoon ginger, grated
2 teaspoons garlic powder
1 teaspoon onion powder
1 tablespoon balsamic vinegar
2 medium salmon fillets, boneless
Black pepper to the taste
Directions:
Season salmon with garlic powder, onion powder and black pepper and rub well.
Place salmon fillets in a baking dish, add ginger and pineapple chunks and toss them really gently.
Drizzle the vinegar all over, put in the oven at 375 degrees F and bake for 20 minutes.
Divide fish and pineapple between plates and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 7, protein 20
Great Thai Shrimp Salad
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 2
Ingredients:
1 tablespoon clean fish sauce
1 and ½ tablespoon rice vinegar
2 teaspoons agave nectar
½ teaspoon chili sauce
1 small cucumber, sliced
1 small avocado, pitted, peeled and chopped
½ pound shrimp, peeled and deveined
2 tablespoons cilantro, chopped
Directions:
In a bowl, mix agave nectar with chili sauce, fish sauce and vinegar and whisk well.
Put some water in a pan and heat up over medium high heat.
Add shrimp, cook for 2 minutes, drain and transfer to a bowl filled with ice water.
Drain again and transfer shrimp to a bowl.
Add cilantro, avocado and cucumber.
Add the vinegar dressing you’ve made, toss to coat and serve your salad right away.
Enjoy!
Nutrition: calories 200, fat 4, fiber 3, carbs 13, protein 23
Incredibly Flavored Salmon
Preparation time: 30 minutes
Cooking time: 13 minutes
Servings: 1
Ingredients:
1 salmon steak
2 tablespoons green onions, chopped
2 tablespoons sherry wine
2 tablespoons clean soy sauce
1 garlic clove, minced
2 tablespoons coconut oil
1 teaspoon five spice
Directions:
In a bowl, mix sherry with five spice, garlic, green onions and soy sauce and whisk well.
Add salmon steak, toss well and leave aside for 30 minutes.
Heat up a pan with the oil over medium heat, add marinade from the bowl and cook for 2 minutes.
Add salmon, cook for 3 minutes on each side and transfer to a dish.
Simmer the sauce for 5 minutes more, drizzle over fish and serve.
Enjoy!
Nutrition: calories 251, fat 12, fiber 2, carbs 5, protein 22
Delicious Shrimp Stir Fry
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
10 jumbo shrimp, peeled and deveined
1 tablespoon garlic, minced
2 cups snow peas, chopped
1 tablespoon olive oil
A pinch of sea salt
White pepper to the taste
½ teaspoon clean soy sauce
½ cup water
Directions:
Heat up a big pan with the oil over high heat, add garlic, stir and cook for 1 minute.
Add shrimp, stir and cook for 3 minutes on both sides.
Add snow peas, stir and cook for 1 minute.
Add soy sauce, a pinch of salt and white pepper, stir and cook for 1 minute more.
Add water, stir and cook for 8 minutes over medium low heat.
Divide between 2 plates and serve right away.
Enjoy!
Nutrition: calories 200, fat 6, fiber 1, carbs 10, protein 20
Scallops with Tasty Bacon and Spinach
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
12 jumbo sea scallops
A pinch of sea salt
Black pepper to the taste
6 garlic cloves, minced
1 cup yellow onion, chopped
12 ounces spinach
3 bacon slices
Directions:
Heat up a pan over medium high heat, add bacon, cook until it’s crispy, transfer to a cutting board, chop and leave aside for now.
Heat up the pan with the bacon fat over medium heat, add scallops, season with a pinch of salt and black pepper, cook for 2 minutes on each side and transfer to a plate.
Heat up the pan again over medium heat, add garlic and onions, stir and cook for 3 minutes.
Add spinach, stir and cook for 3 minutes more.
Divide spinach mix on plates, add bacon on top and scallops on the side and serve.
Enjoy!
Nutrition: calories 176, fat 6, fiber 1, carbs 3, protein 22
Lobster Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
2 cups avocado, peeled, pitted and cubed
1 cup cucumber, chopped
2 cups lobster tail, cooked and chopped
2 teaspoons cilantro, chopped
A pinch of sea salt
Black pepper to the taste
½ tablespoon olive oil
1 tablespoon lemon juice
Directions:
In a salad bowl, mix lobster tail with avocado, cucumber and cilantro and stir.
Add salt, pepper, oil and lemon juice, toss to coat and serve
Enjoy!
Nutrition: calories 150, fat 5, fiber 1, carbs 7, protein 11
Shrimp and Tasty Asparagus
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 pound medium shrimp, peeled and deveined
Juice of ½ lemon
1 pound asparagus, trimmed and chopped
2 teaspoons olive oil
4 garlic cloves, minced
1 small yellow onion, chopped
1 small parsley bunch, chopped
A pinch of sea salt
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium high heat, add onion and garlic, stir and cook for 5 minutes.
Add asparagus, stir and cook for 2 minutes more.
Add shrimp, stir and cook for 3 minutes.
Take off heat, add a pinch of salt, black pepper, lemon juice and parsley, stir, divide between plates and serve.
Enjoy!
Nutrition: calories 155, fat 2, fiber 4, carbs 14, protein 22
Clean Eating Poultry Recipes
Wonderful Chicken Thighs
Preparation time: 12 hours and 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
8 chicken thighs, bone in and skin on
A pinch of sea salt
Black pepper to the taste
1 tablespoon apple cider vinegar
3 tablespoons onion, chopped
1 tablespoon ginger, grated
½ teaspoon thyme, dried
3 apples, cored and cut into quarters
¾ cup apple juice
½ cup maple syrup
Directions:
In a bowl, mix chicken thighs with salt, pepper, vinegar,
onion, ginger, thyme, apple juice and maple syrup, toss well, cover and keep in the fridge for 12 hours.
Transfer this whole mix to a baking dish, add apple pieces, cover dish and bake in the oven at 400 degrees F for 1 hour.
Divide chicken and apples between plates and serve with cooking juices on top.
Enjoy!
Nutrition: calories 164, fat 3, fiber 1, carbs 14, protein 12
Slow Cooked Chicken Delight
Preparation time: 10 minutes
Cooking time: 6 hours and 10 minutes
Servings: 6
Ingredients:
4 pounds chicken thighs, skin on and bone in
1 bunch green onions, chopped
½ cup Thai sweet chili sauce
Directions:
Heat up a pan over medium high heat, add chicken thighs, brown them for 4 minutes on each side and transfer to your slow cooker.
Add green onions and chili sauce, toss well, cover and cook on Low for 6 hours.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 12, protein 10
Great Chicken Soup
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
1 and ½ pounds chicken breast, skinless and boneless
2 red bell peppers, chopped
4 lime leaves
2 cups quinoa, already cooked
1/3 cup peanuts, chopped
¼ cup cilantro, chopped
Juice of ½ lime
A pinch of sea salt
1 small ginger piece, grated
1 tablespoon red curry paste
2 tablespoons maple syrup
2 cups water
14 ounces coconut milk
8 cups butternut squash, peeled and cubed
Directions:
In your slow cooker, mix coconut milk with water, squash, honey, ginger, curry paste, chicken, lime leaves, garlic and a pinch of salt, stir, cover and cook on High for 4 hours.
Transfer chicken to a cutting board, shred with a fork and leave aside.
Discard lime leaves and puree the soup using your immersion blender.
Return chicken meat to your soup and stir.
Also add bell peppers, quinoa, peanuts, lime juice and cilantro and stir really well.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 400, fat 5, fiber 11, carbs 30, protein 24
Great Chicken Spaghetti
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
2 red bell peppers, chopped
1 pound cherry tomatoes, halved
2 cups kalamata olives, pitted and sliced
2 pounds chicken breasts, skinless, boneless and sliced
2 tablespoons avocado oil
2 and ½ cups water
A pinch of sea salt
Black pepper to the taste
2 bay leaves
12 ounces whole wheat spaghetti
A handful basil, chopped
Directions:
Heat up a pan with the oil over medium high heat, add bell peppers, stir, cook for 3 minutes and transfer to a bowl.
Mix them with cherry tomatoes, toss and leave aside for now.
Heat up the pan again over medium high heat, add chicken, stir and cook for 7 minutes.
Add water, salt, pepper, bay leaves and olives, stir and cook for 1 minute.
Add spaghetti, stir, cover pan and cook for 10 minutes more.
Stir again, cover and cook for 5 minutes more.
Add tomatoes and bell peppers and the basil, stir, divide between plates and serve.
Enjoy!
Nutrition: calories 322, fat 11, fiber 4, carbs 14, protein 32
Intense Chicken and Special Sauce
Preparation time: 30 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 cup parsley, chopped
1 teaspoon oregano, dried
½ cup olive oil
¼ cup red wine
4 garlic cloves
A pinch of salt
A drizzle of maple syrup
12 chicken thighs
Directions:
In your food processor, mix parsley with oregano, garlic, salt, oil, wine and maple syrup and pulse really well.
Pierce chicken thighs and place them in a bowl.
Add the parsley mix, toss well, cover and keep in the fridge for 30 minutes.
Heat up your kitchen grill over medium heat, add chicken pieces, close the lid and cook for 20 minutes.
Turn chicken pieces on the other side and cook for 20 minutes more.
Divide between plates and serve with the remaining marinade sauce on top.
Enjoy!
Nutrition: calories 254, fat 3, fiber 3, carbs 7, protein 22
Chicken Casserole
Preparation time: 10 minutes
Cooking time: 1 hour and 40 minutes
Servings: 8
Ingredients:
1 and ½ cups green lentils
3 cups clean chicken stock
2 pound chicken breasts, skinless, boneless and chopped
A pinch of sea salt
A pinch of cayenne pepper
Black pepper to the taste
3 teaspoons cumin, ground
Cooking spray
5 garlic cloves, minced
1 yellow onion, chopped
2 red bell peppers, chopped
14 ounces canned tomatoes, chopped
2 cups corn
2 cups Colby jack cheese, shredded
2 tablespoons jalapeno pepper, chopped
1 tablespoon garlic powder
1 cup cilantro, chopped
Directions:
Put the stock in a pot, add a pinch of salt and the lentils, stir, bring to a boil over medium heat, cover and simmer for 35 minutes.
Meanwhile, spray some cooking oil into a pan and heat it up over medium heat.
Add chicken pieces, cook for 5 minutes and then mix with a pinch of salt, black pepper, cayenne and 1 teaspoon cumin.
Stir, cook for 5 minutes more and transfer chicken to a bowl.
Heat up the pan again over medium heat, spray some cooking spray again and then add bell peppers, garlic, onion, salt, pepper, cayenne and 1 teaspoon cumin.
Stir, cook for 7 minutes and transfer to the bowl with the chicken.
Drain lentils and also add them to the bowl.
Add jalapeno pepper, garlic powder, the rest of the cumin, corn, half of the cheese and half of the cilantro.
Stir and transfer the whole mix to a baking dish.
Spread well, sprinkle the rest of the cheese and cilantro, put in the oven at 350 degrees F and bake for 50 minutes.
Leave casserole to cool down, slice and serve it.
Nutrition: calories 344, fat 11, fiber 4, carbs 20, protein 33
Great Chicken Burgers
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 small yellow onion, chopped
1 egg
2 pounds chicken breast, skinless, boneless and chopped
1 garlic clove, minced
1 whole wheat bread slice
A pinch of sea salt
3 tablespoons coconut oil
Black pepper to the taste
Directions:
Put chicken pieces in your food processor and process.
Transfer to a bowl, add egg, garlic, onion, salt and pepper and stir really well.
Soak bread slice in some water and add to the bowl with the chicken mix.
Stir really well, shape 6 patties and place them on a cutting board.
Heat up a pan with the oil over medium heat, add burgers, cook them for 5 minutes on each side and serve t
hem as you like.
Enjoy!
Nutrition: calories 89, fat 3, fiber 0.4, carbs 1, protein 8
Delicious Baked Chicken
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 7
Ingredients:
3 pounds chicken breasts, skinless and boneless
1 yellow onion, chopped
1 garlic clove, minced
A pinch of salt
Black pepper to the taste
10 mushrooms, chopped
1 tablespoon coconut oil
2 red bell peppers, chopped
1 cup mozzarella cheese, shredded
Directions:
Put chicken in a baking dish, add garlic, season with a pinch of salt and black pepper and rub well.
Cover and bake in the oven at 425 degrees F for 20 minutes.
Meanwhile, heat up a pan with the oil over medium heat, add onion, stir and sauté for 2 minutes.
Add mushrooms, stir and cook for 2 minutes.
Add bell peppers and cook for 5 minutes more.
Add this mix to chicken, toss gently, sprinkle cheese, put in preheated broiler and broil for 5 minutes.