How to Eat Clean for Dinner

You have had a long day. Whether it has been at work, at school or just (just? could be the hardest job of all 😊) taking care of your family, running errands and going to parent-teacher meetings, the day is done and it is time to think about dinner for you and your family.

Clean Eating? Doesn’t that mean cardboard-tasting health food?

The easy way out would be to stop and grab a pizza or fast food burger. While these options are ok once in a while, there are plenty of recipes out there that can be made quickly and that afford healthy and delicious options while meeting your busy schedule. Clean eating doesn’t mean boring or tasteless eating. It means using fresh ingredients that you either have on hand or that are readily available at your local grocery, and then preparing the ingredients with simple instructions in minimal time…but with maximal enjoyment!

Recipes that will change your pre-conceptions!

Thanks to our friends at Cooking Light, we present to you a few clean recipes to try. And don’t forget how much better everything tastes when you follow your oral hygiene routine by brushing and cleaning your tongue daily with your TUNG Brush and Gel!

Tenderloin Steaks with Red Onion Marmalade

This recipe is packed with protein, iron, and Vitamins B6 and B12. Small portions of lean beef are good for building muscle mass and energy, too.

Ingredients:

• Cooking spray
• 1 large red onion, sliced and separated into rings (about 2 cups)
• 2 tablespoons red wine vinegar
• 2 tablespoons honey
• 1/2 teaspoon salt, divided
• 1 teaspoon dried thyme
• 1/4 teaspoon freshly ground black pepper
• 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)

Directions:

1. Pre-heat broiler
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4 teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally.
3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture.

Note: this recipe goes really well with some fresh steamed green beans and mashed potatoes 😊

Roasted Shrimp with Broccoli

The beauty of this delicious meal is that it takes only 15 minutes to prepare, so it’s perfect for those nights when speed is important!

Ingredients:

• 5 cups broccoli florets
• 1 tablespoon grated lemon rind, divided
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 1/2 pounds peeled and deveined large shrimp
• Cooking spray
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon crushed red pepper

Directions:

1. Preheat oven to 425°.
2. Cook broccoli in boiling water 1 minute. Drain and plunge into ice water; drain.
3. Combine 1 1/2 teaspoons rind, juice, 1/4 teaspoon salt, and 1/4 teaspoon black pepper in a medium bowl. Add shrimp; toss to combine. Arrange broccoli and shrimp in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 8 minutes or until shrimp are done.
4. Combine oil, remaining 1 1/2 teaspoons rind, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, and crushed red pepper in a large bowl. Add broccoli; toss to combine.

You might want to serve this with some whole grain or brown rice to round out the meal.

Vegetable Hash with Poached Eggs

For the vegetarians out there, may we suggest the following recipe that can be as satisfying as pizza?

Ingredients:

• 4 teaspoons olive oil
• 1 cup chopped Vidalia or other sweet onion
• 1 cup (1/4-inch-thick) slices fingerling or small red potatoes
• 1 teaspoon dried herbes de Provence*
• 1 cup diced zucchini
• 1 cup diced yellow squash
• 1 cup green beans, trimmed and cut into 1/2-inch pieces
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper, divided
• 2 cups chopped seeded tomato
• 2 tablespoons thinly sliced chives
• 2 tablespoons chopped fresh flat-leaf parsley
• 1 tablespoon white vinegar
• 4 large eggs
• 1 ounce Parmesan cheese, shredded (about 1/4 cup)

*herbes de Provence: This is a pre-made mixture of savory, thyme, basil, marjoram, lavender, parsley, oregano, tarragon, and bay powder with ground rosemary and fennel. If you want to make life simpler, you can also use Italian seasoning and adjust to your own taste.

Directions:

1. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add onion, potatoes, and herbes de Provence; spread mixture in a single layer in pan. Cook 4 minutes, without stirring, or until potatoes are lightly browned.
2. Reduce heat to medium. Stir in zucchini, yellow squash, beans, salt, and 3/8 teaspoon pepper; cook 3 minutes. Remove pan from heat; cover and let stand 5 minutes. Stir in tomato, chives, and parsley.
3. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Stir in vinegar. Break each egg into a custard cup. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. OR
4. Use an egg poacher to poach your eggs 😊
5. Divide squash mixture evenly among 4 plates; top each serving with 1 egg. Sprinkle eggs evenly with remaining 1/8 teaspoon pepper and Parmesan cheese.

From our kitchen to yours, HAPPY COOKING – Eat clean, eat healthy and always eat YUMMY! 😊