by Emily Willis
Healthy Chicken Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 45 minutes
Servings: 6
Ingredients:
1 whole chicken, cut into medium pieces
6 celery stalks, sliced
6 carrots, sliced
1 yellow onion, halved
1 bunch parsley springs
1 bunch dill springs
2 tablespoons dill, chopped
3 cloves
2 tablespoons black peppercorns
A pinch of salt
2 bay leaves
¼ teaspoon saffron threads
Directions:
Put chicken pieces in a pot, add water to cover, place on stove, bring to a boil over medium high heat, cook for 15 minutes and skim foam.
Add celery, onion, carrots, parsley springs, dill springs, whole cloves, bay leaves, peppercorns and a pinch of salt.
Stir, cover pot, reduce heat to medium- low and simmer for 1 hour and 30 minutes.
Take soup off the heat, take chicken pieces out and leave them aside to cool down.
Strain soup into another pot, reserve carrots and celery but discard herbs and spices.
Discard bones from chicken pieces, cut meat into strips and return to pot.
Heat up the soup with reserved veggies, add chicken pieces, crushed saffron and chopped dill and stir.
Pour into soup bowls and serve right away.
Enjoy!
Nutrition: calories 300, fat 5, fiber 6, carbs 8, protein 20
Rich Chicken Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 chicken breasts, cut into strips
1 yellow onion, chopped
2 tablespoons coconut oil
1 garlic clove, chopped
12 ounces pumpkin , peeled, seedless and cubed
12 ounces sweet potatoes, chopped
2 carrots, chopped
½ teaspoon ginger, grated
½ teaspoon cumin, ground
1 teaspoon turmeric, ground
A pinch of salt
Black pepper to the taste
12 ounces coconut milk
16 ounces clean chicken stock
Directions:
Heat up a pot with the oil over medium high heat, add garlic and onion, stir and cook for 2 minutes.
Add carrots, pumpkin and potato, stir and cook for 5 minutes.
Add ginger, cumin, turmeric, chicken stock, coconut milk and chicken, stir, bring to a boil, reduce heat to medium and simmer for 10 minutes.
Add a pinch of salt and pepper to the taste, transfer soup to your blender and pulse twice.
Ladle into soup bowls and serve right away.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 7, protein 10
Poached Chicken and Tasty Rice
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
½ tablespoon ginger, grated
½ tablespoon ginger, sliced
3 garlic cloves, minced
1 tablespoon clean soy sauce
1 teaspoon black peppercorns
8 chicken legs
4 pak choi, halved
A pinch of salt
Back pepper to the taste
2 bunches spring onions, chopped
3 tablespoons sesame oil
White rice, already cooked for serving
Directions:
In a pot, mix sliced ginger with half of the soy sauce, garlic, peppercorns and chicken.
Add water to cover, season with salt and pepper to the taste, place on stove, bring to a boil over medium high heat, reduce temperature to low and simmer for 30 minutes.
Heat up a pan with the oil over medium high heat, add onions, stir and cook for 1 minute.
Take the pan off the heat, add the rest of the ginger and soy sauce, stir well to make a relish and leave aside for now.
Take chicken out of the pot and also leave aside to cool down on a plate.
Add pak choi to chicken liquid, place on the stove again on medium heat and cook for 4 minutes.
Strain pak choi, discard solids and reserve cooking liquid.
Discard skin and bones from chicken legs, shred meat and divide in bowls.
Add rice on the side, pak choi, the relish you’ve made and some of the reserved cooking liquid.
Enjoy!
Nutrition: calories 156, fat 4, fiber 2, carbs 1, protein 22
Light Caesar Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound chicken breast, boneless, skinless and halved
Cooking spray
A pinch of salt
Black pepper-to the taste
½ cup soft tofu, cubed
2 tablespoons lemon juice
1 and ½ teaspoons mustard
1 tablespoon olive oil
1 and ½ teaspoons red wine vinegar
½ teaspoon anchovies, minced
¾ teaspoon garlic, minced
1 tablespoon water
8 cups lettuce leaves, cut in strips
4 tablespoons parmesan, grated
Directions:
Spray chicken breasts with some cooking oil and season with salt and pepper to the taste
Heat up your kitchen grill over medium high heat, add chicken breasts, cook for 6 minutes on each side, transfer to a cutting board, leave to cool down for 5 minutes, cut into small pieces, transfer to a bowl and leave aside.
In your blender, mix tofu with lemon juice, olive oil, mustard, vinegar, garlic and anchovy paste and blend very well.
Add the water and pulse a few more times.
Add half of the parmesan and blend some more.
In a salad bowl, mix lettuce with chicken and toss.
Pour salad dressing, toss to coat well, sprinkle with the rest of the parmesan and serve.
Enjoy!
Nutrition: calories 240, fat 4, fiber 5, carbs 10, protein 12
Clean Eating Meat Recipes
Delicious Pork Steaks and Salsa
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 tomatoes, cored and halved
1 red onion, halved
1 zucchini, sliced
1 summer squash, sliced
Cooking spray
3 tablespoons lime juice
1 tablespoon olive oil
1 jalapeno, halved and seeded
½ cup cilantro, chopped
1 garlic clove, minced
A pinch of sea salt
Black pepper to the taste
4 medium pork steaks
Directions:
Spray a roasting pan with cooking oil.
Add tomatoes, zucchini, squash, jalapeno and onion to the pan, put in the oven at 475 degrees F and roast for 10 minutes.
Take veggies out of the oven, leave aside to cool down, peeled tomatoes, chop all veggies and put them in a bowl.
In a small bowl, mix olive oil with garlic, cilantro, lime juice, a pinch of salt and some black pepper and whisk well.
Add this to veggies, toss well and leave aside for now.
Heat up a pan with some cooking spray over medium high heat, add steaks, season them with salt and pepper, cook for 4 minutes on each side and divide between plates.
Add veggie salsa you’ve made and serve.
Enjoy!
Nutrition: calories 200, fat 5, fiber 2, carbs 10, protein 22
Tasty Pork Chili
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 8
Ingredients:
1 tablespoon spelt flour
1 and ½ tablespoon chili powder
A pinch of caye
nne pepper
2 teaspoons cumin, ground
A pinch of sea salt
Black pepper to the taste
2 and ¼ pounds pork loin, cut into medium chunks
3 teaspoons olive oil
2 garlic cloves, minced
1 yellow onion, chopped
3 cups kidney beans, already cooked
2 cups pinto beans, already cooked
2 cups tomatoes, chopped
1 cup clean chicken stock
A handful cilantro, chopped
Directions:
In a bowl, mix chili powder with flour, cayenne, cumin, a pinch of salt and some black pepper and stir.
Add pork and toss really well to coat.
Heat up a pot with 2 teaspoons oil over medium high heat, add pork, brown on all sides and transfer to a bowl.
Heat up the pot with the rest of the oil over medium high heat, add garlic and onion, stir and cook for 3 minutes.
Return pork to the pot, add stock, all beans and tomatoes, stir, bring to a boil, reduce heat to medium, cover and simmer for 1 hour and 45 minutes.
Add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 10, carbs 20, protein 34
Pork Chops with Apples and Onions
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 and ½ cups pearl onions
2 and ½ teaspoons canola oil
2 cups apple, cored and cut into wedges
A pinch of salt
Black pepper to the taste
2 teaspoons thyme, chopped
4 medium pork loin chops, bone-in
1 teaspoon cider vinegar
½ teaspoon whole wheat flour
½ cup clean chicken stock
Directions:
Heat up a pan with 1 teaspoon canola oil over medium high heat, pat dry pearl onions, add to pan and cook them for 2 minutes.
Add apple, stir, put pan in the oven at 400 degrees F and bake for 10 minutes.
Take out of the oven, add salt, pepper, thyme and stir gently.
Heat up another pan with the rest of the oil over medium high heat, add pork, season with salt and pepper, cook for 3 minutes on each side, remove from pan and keep warm.
Put stock in a pot, add flour, stir well, heat up, bring to a boil over medium heat and cook for 1 minutes.
Add vinegar, stir and take off heat.
Arrange pork chops on serving plates, add apple and onion mix on the side and serve with the sauce you’ve just made.
Enjoy!
Nutrition: calories 240, fat 10, fiber 2, carbs 10, protein 24
Simple Pork Stir Fry
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
1 tablespoon rice wine
3.5 ounces pork tenderloin, sliced
A pinch of salt
Black pepper to the taste
1 tablespoon arrowroot powder
1 teaspoon ginger, grated
2 tablespoons peanut oil
3 garlic cloves, minced
2 dried chili peppers, chopped
2 teaspoons clean soy sauce
1 zucchini, sliced
Directions:
In a bowl, mix pork with rice wine, salt, pepper, arrowroot and ginger, toss to coat and leave aside for 15 minutes.
Heat up a pan with half of the oil over medium high heat, add pork, stir, cook for 1 minute, transfer to a plate and leave aside.
Heat up the pan with the rest of the oil over medium heat, add chili peppers, garlic and zucchini pieces, stir and cook for 1 minute.
Return pork to pan, add soy sauce, some salt and pepper, stir and cook for 6 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 6, carbs 8, protein 15
Delicious Beef Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
1 and ½ pounds beef meat, ground
2 zucchinis, roughly chopped
1 red bell pepper, chopped
28 ounces canned tomatoes, chopped
A pinch of salt
Black pepper to the taste
1 teaspoon sweet paprika
1 tablespoon chili powder
Directions:
Heat up a pan over medium heat, add beef, stir and brown for a few minutes.
Add garlic, salt and pepper, stir and cook for 1 minute.
Add tomatoes, bell pepper, chili powder, paprika and more salt and pepper, stir and cook for 1 minute.
Add zucchinis, stir, cover and simmer everything for 10 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 260, fat 4, fiber 5, carbs 8, protein 15
Crazy Beef Dish
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 pound beef meat, ground
2 cups zucchinis, chopped
½ cup yellow onion, chopped
A pinch of salt
Black pepper to the taste
15 ounces canned roasted tomatoes and garlic, chopped
1 cup water
¾ cup cheddar cheese, shredded
1 and ½ cups brown rice
Directions:
Heat up a pan over medium high heat, add beef, onion, salt, pepper and zucchini, stir and cook for 7 minutes.
Add water, tomatoes and garlic, stir and bring to a boil.
Add rice, more salt and pepper, stir, cover, take off heat and leave aside for 7 minutes.
Divide between plates and serve with cheddar cheese on top.
Enjoy!
Nutrition: calories 260, fat 5, fiber 3, carbs 7, protein 12
Leftover Pork Salad
Preparation time: 3 hours and 10 minutes
Cooking time: 0 minutes
Yield: 10
Ingredients:
1 green cabbage head, shredded
1 and ½ cups rice, already cooked
2 cups pork roast, already cooked
10 ounces peas
8 ounces water chestnuts, drained and sliced
½ cup clean sour cream
½ cup clean mayonnaise
A pinch of salt
1 teaspoon celery seed
Directions:
In a bowl, mix cabbage with rice, peas, pork and chestnuts and stir gently.
In another bowl, mix sour cream with mayo, salt and celery seed and stir.
Pour this over salad, toss to coat and keep in the fridge for 3 hours before you serve it.
Enjoy!
Nutrition: calories 300, fat 5, fiber 4, carbs 9, protein 17
Pork Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
2 pounds pork meat, boneless and cubed
2 yellow onions, chopped
1 tablespoon canola oil
1 garlic clove, minced
3 cups clean chicken stock
2 tablespoons sweet paprika
1 teaspoon caraway seeds
A pinch of salt
Black pepper to the taste
¼ cup water
2 tablespoons whole wheat flour
1 and ½ cups clean sour cream
2 tablespoons dill, chopped
Directions:
Heat up a pot with the oil over medium heat, add pork and brown it for a few minutes.
Add onions, stir and cook for 3 minutes.
Add garlic, stir and cook 1 minute more.
Add stock, caraway seeds, paprika, salt and pepper, bring to a boil, reduce temperature, cover and cook for 30 minutes.<
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Add flour mixed with water, stir and boil 2 minutes more.
Take off heat, add dill and cream and return to heat.
Cook stew for 2 minutes, take off heat and serve right away.
Enjoy!
Nutrition: calories 340, fat 8, fiber 6, carbs 12, protein 27
Grilled Pork Chops
Preparation time: 24 hours
Cooking time: 24 minutes
Servings: 6
Ingredients:
2 pork chops
¼ cup olive oil
2 yellow onions, sliced
2 garlic cloves, minced
2 teaspoons mustard
4 juniper berries
1 teaspoon sweet paprika
A pinch of salt
Black pepper to the taste
½ teaspoon oregano, dry
½ teaspoon thyme, dry
A pinch of cayenne pepper
Directions:
Put pork chops and onions in a bowl and cover.
In a small bowl, mix oil with garlic, mustard, berries, paprika, black pepper, oregano, thyme and cayenne and stir well.
Pour this over meat, toss to coat, cover and keep in the fridge for 1 day.
Take the meat out of the fridge and leave it aside for 30 minutes before you cook it.
Place meat on preheated grill over medium high heat, season with salt and cook for 10 minutes on each side.
Meanwhile, heat up a pan over medium heat, add marinated onions, stir and sauté them for 4 minutes.