CHAPTER TWELVE
Main Dishes
Vegetarian Shepherd’s Pie
SERVES 6
The stew that bubbles under the fluffy potato topping of this dish is incredibly flavorful and can serve as a meal on its own. The navy beans add real body so you won’t miss the meat. Navy beans are an excellent source of fiber, which helps lower cholesterol and stabilize blood sugar.
FOR THE MASHED POTATOES:
4 POTATOES, PEELED AND CUT INTO 1-INCH CHUNKS
¼ CUP LOW-FAT, LOW-SODIUM VEGETABLE BROTH
FRESHLY GROUND BLACK PEPPER
FOR THE STEW:
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 TABLESPOON MINCED GARLIC
½ SWEET ONION, CHOPPED
2 CUPS SLICED BUTTON MUSHROOMS
3 CARROTS, PEELED AND SLICED INTO DISKS
2 CUPS CAULIFLOWER FLORETS
1 CUP FRESH OR FROZEN CORN NIBLETS
4 TOMATOES, COARSELY CHOPPED
½ CUP LOW-FAT, LOW-SODIUM VEGETABLE BROTH
1 TEASPOON CHOPPED FRESH THYME
HOT CHILI FLAKES
FRESHLY GROUND BLACK PEPPER
1 CUP DRAINED AND RINSED SODIUM-FREE CANNED NAVY BEANS
To make the mashed potatoes:
1. In a large saucepan, put the potatoes in enough cold water to cover them.
2. Over medium-high heat, bring the water to a boil. Reduce the heat to medium and simmer until the potatoes are fork-tender, about 15 minutes.
3. Drain the potatoes, return them to the pot, and mash them with the broth. Season with the pepper and set aside.
To make the stew:
1. In a large saucepan over medium-high heat, heat the oil. Add the garlic, onion, and mushrooms. Sauté 3 to 4 minutes, until the onions are translucent.
2. Add the carrot, cauliflower, and corn. Sauté until the vegetables are tender, 7 to 10 minutes.
3. Add the tomatoes, broth, and thyme, season with chili flakes, and stir to combine. Season with the black pepper. Bring the stew to a boil, then reduce the heat to medium-low. Simmer until the liquid begins to reduce, about 15 minutes, then remove the pot from the heat.
4. Add the navy beans and stir to mix thoroughly.
To make the pie:
1. Preheat the oven to 350°F.
2. Spoon the stew into a large casserole dish and top with the mashed potatoes.
3. Bake for 35 to 40 minutes, until the stew is bubbling and the potatoes are lightly browned. Serve piping hot.
Egg White Frittata with Whole-Grain Penne
SERVES 4
The integration of pasta into a frittata makes this recipe unique—and absolutely perfect for Clean Eating, because it combines protein and complex carbohydrates in one tasty dish. It’s versatile, too: you can switch up the vegetables to include whatever’s in your fridge or on your favorites list. You can make the frittata ahead of time and freeze it quite successfully.
EXTRA-VIRGIN OLIVE OIL FOR THE SKILLET
1 TEASPOON MINCED GARLIC
½ CUP CHOPPED ONION
⅓ CUP DICED RED BELL PEPPER
⅓ CUP DICED YELLOW BELL PEPPER
2 CUPS WHOLE-GRAIN PENNE, COOKED AL DENTE PER PACKAGE DIRECTIONS
8 EGG WHITES
¾ CUP LOW-FAT PLAIN GREEK YOGURT
1 TABLESPOON CHOPPED FRESH PARSLEY
2 TEASPOONS CHOPPED FRESH CHIVES
FRESHLY GROUND BLACK PEPPER
1. Preheat the oven to 350°F.
2. Lightly coat a large ovenproof skillet with oil and heat it over medium heat. Sauté the garlic, onion, and bell peppers until lightly caramelized and softened, about 10 minutes.
3. Stir in the cooked penne, distributing it evenly in the skillet. Turn the heat down to low.
4. Whisk the egg whites with the yogurt and add the parsley and chives. Season with the black pepper. Pour the mixture into the skillet. Gently shake the skillet so the eggs mix well with the penne and vegetables.
5. Put the skillet in the oven. Bake the frittata 20 to 30 minutes, until it is set and golden brown.
6. Cut the frittata into quarters and serve.
Pasta and Pepper Primavera
SERVES 6
When served on a huge, pretty platter, this dish makes a big impression on guests gathered on a warm summer evening. The snap peas cook very quickly, so add them last or they’ll lose their vibrant green color and become grayish. Snap peas are low in fat and high in vitamin K, which means they’re good for your heart, help build a healthy immune system, and support strong bones.
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL OR CANOLA OIL
2 TEASPOONS MINCED GARLIC
1 SWEET ONION, CHOPPED
1 RED BELL PEPPER, SEEDED AND CUT INTO THIN STRIPS
1 YELLOW BELL PEPPER, SEEDED AND CUT INTO THIN STRIPS
1 (15-OUNCE) CAN SODIUM-FREE WHITE KIDNEY BEANS, RINSED AND DRAINED
FRESH JUICE AND ZEST OF 1 LEMON
½ TEASPOON CRUSHED DRIED THYME
¼ TEASPOON FRESHLY GROUND BLACK PEPPER
¼ TEASPOON CRUSHED RED PEPPER FLAKES
1 CUP SNAP PEAS, TOUGH STRINGS REMOVED
6 OUNCES DRIED WHOLE-WHEAT SPAGHETTI, COOKED AL DENTE PER PACKAGE DIRECTIONS
2 TABLESPOONS FRESHLY SHAVED PARMESAN CHEESE
1. In a large skillet over medium heat, heat the oil. Add the garlic, onion, and bell peppers and sauté for 1 minute.
2. Add the beans, lemon juice and zest, thyme, black pepper, and red pepper flakes.
3. Bring liquid to a boil, then reduce the heat to medium-low. Cook uncovered, stirring, for about 5 minutes, until the vegetables are crisp-tender.
4. Add the snap peas and cook for another minute.
5. Remove the vegetables from the heat. Add spaghetti to the skillet. Toss gently to combine.
6. Serve topped with the Parmesan.
Butternut Squash Curry
SERVES 6
Butternut squash readily absorbs the flavors of the spices in this dish; you can use more or less curry, cumin, or coriander to suit your taste. When you buy the squash, look for unblemished, firm skin that you can’t pierce with your fingernail. If the skin is thin, it means the squash was harvested too young and you won’t get the maximum sweetness in the flesh.
1 BUTTERNUT SQUASH, PEELED AND CUT INTO 1-INCH CHUNKS
1 CARROT, PEELED AND DICED
1 SWEET POTATO, PEELED AND CUT INTO 1-INCH CHUNKS
3 TEASPOONS EXTRA-VIRGIN OLIVE OIL
½ ONION, CHOPPED
1 TEASPOON MINCED GARLIC
½ CAULIFLOWER, CUT INTO FLORETS
1 RED BELL PEPPER, SEEDED AND CUT INTO THIN STRIPS
¼ CUP LIGHT COCONUT MILK
1 TABLESPOON CURRY POWDER
1 TEASPOON GROUND CUMIN
½ TEASPOON GROUND CORIANDER
1 CUP 1-INCH GREEN BEAN PIECES
1 BUNCH BASIL LEAVES, CHOPPED FINE, FOR GARNISH
1. Preheat the oven to 325°F.
2. In a medium bowl, toss the squash, carrot, and sweet potato in 1 teaspoon of the oil and spread evenly on a baking sheet. Roast the vegetables until they are soft to the touch, about 20 minutes.
3. In a large saucepan over medium-high heat, heat the remaining 2 teaspoons of olive oil. Add the onion and garlic and sauté until lightly browned, about 5 minutes.
4. Add the cauliflower and bell pepper and sauté for 2 minutes, until softened.
5. Add the roasted squash, carrot, and sweet potato to the saucepan, then stir in the coconut milk and spices. Bring to a boil.
6. Turn the heat down to medium-low and simmer the curry for about 10 minutes, until it is thick and fragrant.
7. Add the green beans and simmer for 1 more minute. Adjust the seasoning to taste with curry and cumin.
8. Serve over brown rice or quinoa, garnished with the basil.
Sea Scallops with Coconut Curry Sauce
SERVES 4
Scallops are one of the easiest mollusks to cook, which is fortunate because they’re extremely healthful. An excellent source of vitamin B12, selenium, protein, and omega-3 fats, scallops can significantly benefit the cardiovascular system. When choosing scallops at the fish counter, make sure their flesh is firm and white, and that they have either a faint, sweet scent or no odor at all. Freshness is key when it comes to seafood.
1 POUND SEA SCALLOPS, RINSED AND COMPLETELY DRIED
FRESHLY GROUND BLACK PEPPER
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
½ ONION, FINELY CHOPPED
2 CARROTS, PEELED AND SLICED INTO THIN DISKS
1 RED BELL PEPPER, SEEDED AND CUT INTO THIN STRIPS
1 YELLOW BELL PEPPER, SEEDED AND CUT INTO THIN STRIPS
1 TABLESPOON FRESHLY GRATED GINGER
1 TEASPOON THAI RED CURRY PASTE
½ CUP LIGHT COCONUT MILK
2 TABLESPOONS CHOPPED FRESH BASIL
FRESH JUICE AND ZEST OF 1 LIME
1. Season the scallops with the pepper.
2. Heat a large nonstick skillet over medium-high heat and add the oil. Put the scallops in the pan and cook them without stirring, until they are browned and crisp on one side, about 3 minutes. Carefully turn the scallops over and sear the other side until browned and crisp, about 3 minutes.
3. Transfer the seared scallops to a serving plate and cover them loosely with foil.
4. Return the skillet to medium heat without cleaning it. Add the onion, carrots, bell peppers, and ginger and sauté for 3 to 4 minutes.
5. Stir in the curry paste and coconut milk and bring the sauce to a simmer, stirring, about 2 minutes. Add the basil, lime juice, and zest and stir to blend.
6. Reduce the heat to low and return the seared scallops to the pan along with any juices on the plate.
7. Turn the scallops to coat them with the sauce. Serve over brown rice.
Clean Tuna Noodle Casserole
SERVES 6
Tuna noodle casserole has suffered a bad reputation, in part because it traditionally features a gooey sauce and a thick topping of crumbled potato chips. By contrast, this variation tastes light and clean and will leave you feeling energized rather than sluggish after eating it. Buy low-sodium rather than regular water-packed canned tuna; it has about 3 percent sodium instead of about 9 percent.
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
2 CUPS SLICED FRESH MUSHROOMS
¾ CUP CHOPPED ONION
2 CUPS LOW-FAT, LOW-SODIUM CHICKEN BROTH
2 TABLESPOONS ARROWROOT POWDER MIXED WITH ¼ CUP COOL WATER
4 TABLESPOONS GRATED PARMESAN CHEESE
1 TABLESPOON CHOPPED FRESH DILL
6 CUPS COOKED WHOLE-WHEAT ROTINI
1 HEAD BROCCOLI, CUT INTO FLORETS AND LIGHTLY BLANCHED
1 (6-OUNCE) CAN LOW-SODIUM, WATER-PACKED SOLID WHITE OR LIGHT TUNA, DRAINED AND BROKEN INTO CHUNKS
1. Preheat the oven to 325°F.
2. In a large saucepan over medium-high heat, heat the oil and sauté the mushrooms and onion until soft, about 5 minutes.
3. Pour in the broth and bring to a simmer. Turn the heat down to medium-low. Add the arrowroot and whisk for 1 minute, until the sauce thickens.
4. Whisk in the Parmesan and dill and remove from the heat. Add the rotini, broccoli, and tuna and toss to combine thoroughly.
5. Transfer the mixture to a 9-by-13-inch baking dish and bake until the edges are bubbly, about 35 minutes.
Sesame Maple Salmon with Spinach
SERVES 6
The scent of sesame is so luscious that it imparts incredible richness to other ingredients. When combined with a hint of maple syrup, it can become addictive. Sesame was used extensively for its flavor and medicinal properties more than five thousand years ago. It’s extremely high in calcium and magnesium and has been studied extensively as a therapy for several cancers, including leukemia, as well as diabetes and cardiovascular disease.
4 TEASPOONS SESAME SEEDS
6 (6-OUNCE) SALMON FILLETS
FRESHLY GROUND BLACK PEPPER
2 TABLESPOONS PURE MAPLE SYRUP
¼ CUP WATER
2 BUNCHES SPINACH
1 SCALLION, THINLY SLICED ON THE BIAS, FOR GARNISH
1. In a small pan over medium-high heat, toast the sesame seeds while shaking the pan, until they are aromatic and lightly browned. Remove from the heat and set aside.
2. Preheat the oven to 450°F.
3. Place the salmon in a large nonstick baking dish. Season lightly with the pepper, then drizzle with the maple syrup.
4. Bake for 10 to 12 minutes.
5. While the fish is baking, heat a large skillet over medium-high heat and pour in the water. Add the spinach and cook, tossing, until it is bright green.
6. Remove the salmon from the oven, sprinkle with the sesame seeds, and serve with the spinach and garnished with scallion.
Baked Halibut Vegetable Casserole
SERVES 4
Food for the body and the soul, casseroles provide warm, comforting nourishment that friends and family share from the same dish. This one is packed with wholesome ingredients, such as leeks, which support a healthy cardiovascular system. When preparing leeks, make sure to wash them thoroughly after cutting them, as dirt lodges deeply amid all the layers.
2 CUPS THINLY SLICED CARROT
2 CUPS SLICED FRESH MUSHROOMS
2 LEEKS, SLICED
1 TEASPOON MINCED GARLIC
½ TEASPOON DRIED THYME
¼ TEASPOON FRESHLY GROUND BLACK PEPPER
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
16 BABY POTATOES, BLANCHED AND CUT IN HALF
4 (6-OUNCE) SKINLESS HALIBUT FILLETS
FRESH JUICE OF 2 LEMONS
4 OREGANO SPRIGS (OPTIONAL)
1. Preheat the oven to 350°F.
2. From a roll of heavy foil, tear four 18-by-24-inch pieces. Fold each piece in half to make four 18-by-12-inch pieces.
3. In a large bowl, combine the carrot, mushrooms, leeks, garlic, thyme, pepper, and oil; toss gently.
4. Divide the vegetables among the four pieces of foil, placing them in the center. Top each pile of vegetables with potatoes.
5. Place one piece of fish on each pile and sprinkle with lemon juice. Top with a sprig of oregano (if using).
6. Fold the foil to create sealed packages that have a bit of space for steam to collect. Arrange the halibut packets on a baking pan.
7. Bake for about 30 minutes, until the fish begins to flake.
8. Open the packets carefully, plate, and serve.
Curried Chicken Couscous
SERVES 3
Couscous, a form of pasta, has spent some time on the do-not-eat lists of people who avoid carbohydrates. Regular couscous, which is made of refined white flour, should indeed be avoided when eating cleanly, but whole-wheat couscous is a healthful choice. You’ll love how quick and simple it is to make!
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
½ SWEET ONION, CHOPPED
1 RED BELL PEPPER, SEEDED AND DICED
1½ CUPS LOW-FAT, LOW-SODIUM CHICKEN BROTH
1 CUP DRY WHOLE-WHEAT COUSCOUS
1 TEASPOON CURRY POWDER
PINCH OF GROUND CINNAMON
½ CUP CHOPPED DRIED APRICOTS
1 CUP DICED, COOKED SKINLESS, BONELESS CHICKEN BREAST
2 SCALLIONS, THINLY SLICED
2 TABLESPOONS SLICED, TOASTED ALMONDS
1. In a large saucepan over medium-low heat, warm the oil. Add the onion and pepper and sauté until the onion is translucent, about 2 minutes.
2. Add the broth, turn the heat up to medium-high, and bring to a boil.
3. Remove the broth from the heat. Add the couscous, curry powder, cinnamon, and apricots and stir to combine. Cover the saucepan and allow it to sit for about 10 minutes.
4. Microwave the chicken breast for about 30 seconds, until it is just warmed.
5. Fluff the cooked couscous with a fork and add the chicken, scallions, and toasted almonds; toss well and serve.
Chicken and Grilled Vegetable Lasagna
SERVES 8
This chicken lasagna is a masterpiece of vibrantly flavored vegetable layers, with just a smattering of cheese. Be sure to reduce the sauce to a thick consistency before you assemble the dish, as watery sauce will result in lasagna that falls apart when you cut it.
1 TABLESPOON PLUS 3 TEASPOONS EXTRA-VIRGIN OLIVE OIL
2 (8-OUNCE) SKINLESS, BONELESS CHICKEN BREASTS
2 RED ONIONS, SLICED INTO DISKS
1 EGGPLANT, CUT INTO 1-INCH-SLICES
1 RED BELL PEPPER, SEEDED AND CUT IN HALF
2 GREEN ZUCCHINI, SLICED LENGTHWISE INTO ½-INCH SLABS
1 YELLOW SUMMER SQUASH, SLICED LENGTHWISE INTO ½-INCH SLABS
1 TABLESPOON MINCED GARLIC
2 CUPS SLICED MUSHROOMS
2 TOMATOES, CHOPPED COARSELY
2 TEASPOONS DRIED BASIL
1 TABLESPOON DRIED OREGANO
PINCH OF RED CHILI FLAKES
1 (16 OUNCE) PACKAGE WHOLE-GRAIN LASAGNA NOODLES, COOKED PER PACKAGE DIRECTIONS
¼ CUP FRESHLY GRATED PARMESAN
1. Preheat the grill or broiler on medium heat.
2. Brush the grill rack or coat the broiler pan with 1 teaspoon or so of the oil. Grill or broil the chicken breasts until cooked through, 2 to 3 minutes per side, and set aside on a clean plate.
3. In a large bowl, toss together 1 tablespoon of oil, red onion, eggplant, bell pepper, and zucchini.
4. Grill or broil the vegetables until tender and lightly charred, about 2 minutes per side. Remove to the plate with the chicken.
5. Let the chicken and vegetables cool slightly, then chop them coarsely.
6. Preheat the oven to 400°F.
7. In a large skillet over medium-high heat, heat the remaining 2 teaspoons of oil. Add the garlic and mushrooms and sauté until soft, about 3 minutes. Stir in the chicken, vegetables, tomatoes, herbs, and chili flakes.
8. Bring the sauce to a boil, then reduce the heat to medium-low and simmer for 10 to 15 minutes, stirring occasionally. All the water should be evaporated. Remove the sauce from the heat.
9. In a deep 9-by-13-inch baking dish, spread a layer of sauce, then a layer of noodles, and repeat until the ingredients are used up, with a layer of sauce on top. Scatter the Parmesan over the top.
10. Bake until the lasagna is bubbly and hot, about 35 minutes.
11. Remove the lasagna from the oven. Allow to cool for 10 to 15 minutes before cutting into 8 servings.
Jambalaya
SERVES 6
Shrimp, a traditional ingredient in jambalaya, can be environmentally questionable, but it’s perfectly possible to buy good shrimp, whether fresh or frozen, in your supermarket. For health and environmental reasons, avoid shrimp that’s farmed in Asia or South America, or that’s wild caught by trawlers anywhere in the world. Instead, choose shrimp that’s wild caught with traps or that’s farmed in the United States, because the U.S. seafood regulations are quite strict. To make your life easier, you can buy shrimp already cleaned, with its shells and veins removed. For this recipe, source out shrimp that are labeled “16/20,” which means there are sixteen to twenty per pound and are quite large.
2 SKINLESS, BONELESS CHICKEN BREASTS, CUT INTO STRIPS
FRESHLY GROUND BLACK PEPPER
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 RED ONION, PEELED AND CHOPPED
1 TABLESPOON MINCED GARLIC
1 RED BELL PEPPER, SEEDED AND CHOPPED
1 YELLOW BELL PEPPER, SEEDED AND CHOPPED
3 SCALLIONS, SLICED
2 CUPS LONG-GRAIN BROWN RICE OR ANOTHER FAVORITE WHOLE GRAIN
3 CUPS LOW-FAT, LOW-SODIUM CHICKEN BROTH
SPLASH OF HOT SAUCE
¼ TEASPOON CAYENNE PEPPER
6 (16/20 COUNT) SHRIMP, SHELLED, DEVEINED, AND CHOPPED COARSELY
1. Preheat the oven to 300°F.
2. Season the chicken breast lightly with pepper.
3. In a large, ovenproof skillet over medium-high heat, heat the oil and sauté the chicken until just cooked through, about 3 minutes. Remove the chicken to a clean plate.
4. Do not wipe out the skillet; return it to the heat. Add the onion, garlic, bell peppers, and scallions to the skillet and sauté until tender, about 5 minutes.
5. Add the chicken to the skillet and stir to combine. Add the rice, broth, hot sauce, cayenne, and shrimp.
6. Bring the liquid to a boil, then reduce the heat to medium-low. Simmer for about 5 minutes, stirring constantly.
7. Cover the skillet with a lid and bake for about 45 minutes.
8. Remove the cover and bake an additional 10 minutes.
9. Serve over brown rice.
Chicken and Bulgur Florentine
SERVES 6
This casserole has lovely colors from the vegetables and wonderful texture from the bulgur. Chewy when cooked, bulgur has a nice nutty taste that pairs well with chicken and spinach. High in fiber and low in fat, it benefits cardiovascular, digestive, and bone health; it can also help prevent cancer and gallstones.
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
3 (8-OUNCE) SKINLESS, BONELESS CHICKEN BREASTS
2 ONIONS, CHOPPED
1 CUP SLICED FRESH MUSHROOMS
1 TABLESPOON MINCED GARLIC
1 CUP UNCOOKED BULGUR
2 CUPS LOW-FAT, LOW-SODIUM CHICKEN BROTH
½ CUP WATER
¼ TEASPOON GROUND NUTMEG
1 (12-OUNCE) CAN NONFAT EVAPORATED MILK
2 TABLESPOONS ARROWROOT POWDER
4 PACKED CUPS FRESH SPINACH
FRESHLY GROUND BLACK PEPPER
FRESH JUICE AND FINELY SHREDDED PEEL FROM 1 LEMON
1. In a large Dutch oven over medium-high heat, heat the oil. Add the chicken and cook for 12 to 15 minutes, until cooked through.
2. Remove the chicken to a plate and set aside. When the chicken is cool to the touch, chop it coarsely.
3. Add the onions, mushrooms, and garlic to the Dutch oven and sauté for 5 minutes.
4. Stir in the bulgur and stir for 1 minute. Add the broth, water, and nutmeg. Bring the liquid to a boil and reduce the heat to medium-low.
5. Simmer, covered, for 25 to 30 minutes.
6. In a small bowl, whisk together the evaporated milk and arrowroot until smooth.
7. Stir the evaporated milk mixture into the bulgur mixture. Cook, stirring until bubbly and thickened.
8. Stir in the spinach and chicken and simmer for another 5 minutes. Season with the pepper.
9. Serve with a little lemon juice and shredded lemon peel.
Protein-Packed BBQ Beans
SERVES 8
Just like the pot of beans you can envision simmering over a campfire on the open range, these beans taste amazing, plus they’re packed with protein and fiber. Lean pork, trimmed of excess fat, is a smart choice for anyone eating cleanly. Look for pork from pastured animals that are free to roam outdoors and eat natural foods. The rich flavor of these beans comes partly from tamari, a soy sauce which has little or no wheat (yes, soy sauce contains wheat). Try to find Japanese tamari, which isn’t as salty and has a lovely sweetish flavor.
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
½ POUND LEAN GROUND PORK
1 TEASPOON MINCED GARLIC
1 ONION, DICED
1 TABLESPOON DIJON MUSTARD
2 TABLESPOONS TAMARI
⅓ CUP MAPLE SYRUP
¼ CUP LOW-SODIUM TOMATO PASTE
SPLASH OF HOT SAUCE
PINCH OF ALLSPICE
4 (15-OUNCE) CANS SODIUM-FREE NAVY OR WHITE BEANS, DRAINED AND RINSED
1. In a medium saucepan over medium-low heat, heat the oil. Add the ground pork and sauté until it is cooked through.
2. Drain off any excess fat and add the minced garlic and onion; sauté until they are translucent.
3. Stir in the mustard and tamari, turn the heat up to medium-high, and bring mixture to a boil.
4. Stir in the maple syrup, tomato paste, hot sauce, and allspice.
5. Bring the sauce back to a boil and cook for 2 minutes.
6. Add the beans to the sauce and simmer for another 5 minutes.
7. Serve in shallow bowls.
Roast Pork Loin with Fennel
SERVES 8
You might want to save this spectacular recipe for a special dinner with family and friends. Another great thing about it is that you can make lean, healthful wraps the next day for lunch. Pork has less cholesterol and fat than beef or chicken, and contains eight of the nine essential amino acids along with generous amounts of iron, zinc, and B vitamins. The roast has to be tied up, but you can ask the butcher at your supermarket to do it for you.
2 FENNEL BULBS, FRONDS CUT OFF AND BULBS CUT INTO EIGHTHS
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
1 TEASPOON MINCED GARLIC
1 TABLESPOON MAPLE SYRUP
2 POUNDS BONED PORK LOIN, TRIMMED OF VISIBLE FAT
2 TABLESPOONS FENNEL SEEDS
1 TEASPOON FRESHLY GROUND BLACK PEPPER
1 TABLESPOON CHOPPED FRESH THYME
1. Preheat the oven to 375°F.
2. In a large bowl, toss the fennel pieces with 1 tablespoon of oil, garlic, and maple syrup until well coated; set aside.
3. Tie the pork with twine or butcher’s string in 4 or 5 places to form a tight cylinder (or have your butcher do it for you).
4. In small bowl, stir together the fennel seeds, pepper, and thyme, then spread the spices out on a plate; set aside.
5. In a large skillet over medium-high heat, heat the remaining 1 tablespoon of oil. Put in the roast and brown it on all sides, about 15 minutes. Remove it from the skillet and allow to cool on a platter.
6. When the roast has cooled, roll it in the herb mixture until evenly coated. Put the meat in large roasting pan and arrange the fennel around the sides.
7. Roast the pork until cooked through but still juicy, about 1½ hours.
8. Transfer the roast and fennel to a serving plate and pour the pan juices over the top. Allow it to rest for 10 minutes before cutting. Slice and serve.
Asian Ginger Pork
SERVES 4
The popularity of Asian food makes it fairly easy to find quality Asian seasonings and ingredients that suit a Clean Eating plan. Tamari, a type of soy sauce, contains very little or no wheat and is less salty than regular soy sauce. The Japanese variety is especially good.
1 POUND PORK TENDERLOIN, TRIMMED OF VISIBLE FAT
FRESHLY GROUND BLACK PEPPER
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 TABLESPOON FRESHLY GRATED GINGER
1 TEASPOON MINCED GARLIC
1 TABLESPOON TAMARI
FRESH JUICE AND ZEST OF 1 ORANGE
½ CUP LOW-FAT, LOW-SODIUM VEGETABLE BROTH
3 SCALLIONS, SLICED THINLY
½ RED BELL PEPPER, SEEDED AND CUT INTO VERY THIN STRIPS
1. Preheat the oven to 400°F.
2. Season the pork lightly all over with the pepper.
3. Heat a large ovenproof skillet over medium-high heat and add the oil. Brown the pork on all sides.
4. Put the skillet in the oven and roast the pork for 20 minutes, or until just cooked through. Remove the meat to a plate and cover with foil to keep warm.
5. Do not clean the pan; place it on medium heat. Add the ginger and garlic to the skillet and sauté for 1 minute, then add the tamari, orange juice and zest, and broth.
6. Simmer the sauce for 15 minutes and remove from heat.
7. Stir in the scallions and bell pepper to coat.
8. Slice the pork into 1-inch slices and toss them with the sauce, along with any juices from the plate.
9. Serve over brown rice or your favorite whole grain.
Herb-Crusted Pork Chops
SERVES 4
To make this dish the very best it can be, it’s crucial to use fresh, ideally organic, herbs. Your supermarket probably carries herbs in sealed plastic containers or you can buy them loose, choosing the most fragrant bunches: lightly bruise a couple of leaves to release the essential oils and get a good whiff. Of course, it’s even better to grow your own herbs, if possible.
4 TEASPOONS DIJON MUSTARD
4 BONELESS PORK CHOPS, TRIMMED OF VISIBLE FAT
½ CUP WHOLE-WHEAT BREADCRUMBS
2 TEASPOONS CHOPPED FRESH THYME
1 TEASPOON CHOPPED FRESH PARSLEY
¼ TEASPOON CHOPPED FRESH ROSEMARY
PINCH OF FRESHLY GROUND BLACK PEPPER
2 TEASPOONS EXTRA-VIRGIN OLIVE OIL
1. Preheat the oven to 450°F.
2. Line a baking dish with foil and set aside.
3. Rub 1 teaspoon of the mustard over each pork chop, coating both sides.
4. In a small bowl, combine the breadcrumbs, herbs, and pepper; spread out the mixture on a plate. Lightly dredge each chop in the breadcrumb mixture.
5. In a large skillet over medium-high heat, heat the oil. Place the chops in the skillet and brown them on both sides.
6. Put the chops in the baking dish and bake for about 8 minutes, or until the pork reaches 145°F in the center.
7. Let the chops rest for 5 minutes before serving.
Beef Sirloin Kebabs in Herb Garlic Marinade
SERVES 4
Beef has long been considered to be a great protein for power lifters and bodybuilders, but select red meat with care. Look for organic, pastured, 100 percent grass-fed beef, preferably from a local farm. If you don’t have access to this kind of meat, seek out the most healthful beef available at your supermarket: try to avoid antibiotics, added hormones, and steroids.
2 GARLIC CLOVES, CHOPPED
1 TABLESPOON CHOPPED FRESH THYME
1 TABLESPOON CHOPPED FRESH ROSEMARY
2 TABLESPOONS RED WINE VINEGAR
1 TABLESPOON LOW-SODIUM SOY SAUCE
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE GRILL
1 TEASPOON FRESHLY GROUND BLACK PEPPER
1 POUND BONELESS TOP SIRLOIN STEAK, TRIMMED OF VISIBLE FAT AND CUT INTO 2-INCH CHUNKS
1 RED ONION, QUARTERED AND SEPARATED INTO LAYERS
1 RED BELL PEPPER, SEEDED AND CUT INTO 1½-INCH CHUNKS
1 YELLOW BELL PEPPER, SEEDED AND CUT INTO 1½-INCH CHUNKS
1 GREEN BELL PEPPER, SEEDED AND CUT INTO 1½-INCH CHUNKS
4 WOODEN SKEWERS
1. In a large bowl, stir together the garlic, thyme, rosemary, vinegar, soy sauce, 1 tablespoon oil, and ½ teaspoon of black pepper until well blended.
2. Add the beef and stir to coat.
3. Cover the bowl and refrigerate for 6 to 12 hours, stirring occasionally. When you’re ready to make the kebabs, put the skewers in water to soak for 30 minutes.
4. Heat the grill to medium-high.
5. Remove the beef from the refrigerator and assemble the kebabs, alternating pieces of beef, onion, and bell pepper on the skewers.
6. Sprinkle the kebabs with remaining ½ teaspoon of black pepper.
7. Lightly brush the grill rack with olive oil.
8. Grill the kebabs, turning once or twice, until the beef is done, 6 to 8 minutes for medium-rare or 9 to 11 minutes for medium.
9. Transfer the kebabs to a plate and let them rest for 5 minutes before serving.
Baked Stuffed Tomatoes
SERVES 4
Stuffing vegetables is an efficient way to present striking, healthful meals without any muss or fuss. Tomatoes are particularly good because they impart a great deal of juicy flavor to the filling. Low in everything you should avoid in your diet—sodium, cholesterol, saturated fat, calories—tomatoes are a fine source of fiber, B vitamins, and copper. Pick firm but ripe tomatoes that are big enough to hold about three-fourths cup of filling.
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE BAKING DISH
8 FIRM, RIPE TOMATOES, ABOUT 3 INCHES IN DIAMETER
2 CUPS COOKED BROWN RICE
1 CUP COOKED, EXTRA-LEAN GROUND BEEF
1 GREEN PEPPER, SEEDED AND DICED
½ ONION, CHOPPED
⅓ CUP CHOPPED FRESH BASIL
2 TEASPOONS MINCED GARLIC
FRESHLY GROUND BLACK PEPPER
2 TABLESPOONS FRESHLY GRATED PARMESAN CHEESE
1. Preheat the oven to 375°F.
2. Lightly oil a shallow 9-by-13-inch baking dish and set aside.
3. Cut about ½ inch off the top of each tomato and set the tops aside.
4. Carefully scoop the pulp out of the tomatoes, leaving as thick a shell as possible. Separate as many seeds out as possible from the pulp and discard. Chop up the pulp.
5. In a large bowl, stir together the rice, beef, pepper, onion, basil, garlic, 1 tablespoon of oil, and about ½ cup of the tomato pulp. Season with the pepper.
6. Arrange the tomato shells in the baking dish. Spoon the rice mixture into the tomatoes and sprinkle with the Parmesan.
7. Cover the filled tomatoes with their tops and drizzle with the remaining 1 tablespoon of oil. Bake for 15 to 20 minutes, basting with the juices, until the tomatoes are soft to the touch.
8. Serve 2 tomatoes on each plate, warm or at room temperature.
Balsamic-Marinated Beef Roast
SERVES 6
One of the ingredients in this savory marinade might seem like an afterthought rather than an essential component. This humble ingredient is black pepper. In many recipes, it’s casually sprinkled on “to taste” rather than as a main flavoring, but it can add extra dimension when it’s more prominent. It might surprise you that black pepper can aid your digestion. When it stimulates your taste buds, it signals your stomach to produce hydrochloric acid, lessening the likelihood of indigestion.
⅓ CUP BALSAMIC VINEGAR
3 TEASPOONS MINCED GARLIC
1 TEASPOON CHOPPED FRESH THYME
1 TEASPOON GROUND DRIED ROSEMARY
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
1 TEASPOON FRESHLY GROUND BLACK PEPPER
1 (2-POUND) BONELESS SIRLOIN TOP ROAST
1. In a large bowl, whisk together all the ingredients except the roast until well blended.
2. Add the meat, turn it to coat evenly with the marinade, and cover the bowl with plastic wrap.
3. Put the roast in the fridge and marinate for 4 to 18 hours, turning several times.
4. Preheat the oven to 450°F.
5. Put the meat on a rack in a roasting pan and roast for 15 minutes. Reduce the heat to 275°F.
6. Continue roasting until the meat reaches the doneness you desire: an internal temperature of 120°F to 125°F for rare, about 45 minutes; 130°F to 135°F for medium rare, about 50 minutes; and 140°F to 145°F for medium, about 60 minutes.
7. Remove the roast from the oven and allow it to rest for 10 minutes before carving.
Herbed Beef Burgers
SERVES 6
Served at barbecues, casual family dinners, sporting events, and picnics, hamburgers are a huge part of summer. They don’t usually rank high on healthful food lists, but it’s actually the toppings and bun that give them the bad reputation. This recipe is so savory and juicy that you won’t even miss the fattening stuff!
1 POUND EXTRA-LEAN GROUND BEEF
⅓ CUP OAT FLOUR
¼ CUP SHREDDED CARROT
¼ CUP CHOPPED RED ONION
2 EGG WHITES, LIGHTLY BEATEN
1 TEASPOON CHOPPED FRESH THYME
½ TEASPOON CHOPPED FRESH ROSEMARY
½ TEASPOON CHOPPED FRESH OREGANO
PINCH OF FRESHLY GROUND BLACK PEPPER
1 SMALL TOMATO, SLICED
½ AVOCADO, PEELED, PITTED, AND CHOPPED
6 MULTIGRAIN BUNS
1. Preheat the grill to medium-high.
2. In a large bowl, thoroughly mix together the beef, flour, carrot, onion, egg whites, and spices with your hands.
3. Divide the mixture into 6 equal balls and flatten them between your hands into burgers.
4. Grill the burgers until cooked through but still juicy, flipping once, about 7 minutes per side.
5. Top each burger with fresh tomato and diced avocado, and serve on a multigrain bun or on its own.