SHRIMP CROCKETTES
Ingredients: 1/4 c bulgur, 1lb medium raw shrimp, peeled, deveined, tails removed, 2 tsp white miso paste, 1 egg white, 4 scallions, chopped, divided, 2 tbsp ginger, minced, 1 clove garlic, minced, 1/4 tsp fresh ground black pepper, 1/2 c loosely packed cilantro leaves, whole, 2 tbsp toasted sesame seeds
Instructions: Bring 1/2 c water to a boil in a small saucepot. Stir in bulgur, and cook on low until bulgur is tender and has absorbed water. Spread out cooked bulgur on a platter to cool almost completely. Preheat oven to 425. In a large mixing bowl, combine cooled bulgur, shrimp, miso, egg white, half of scallions, ginger, garlic pepper and cilantro. Stir several times and then transfer mixture to a food processor. Pulse about 20 times to form a thick paste.
Scoop out 2 tbsp shrimp paste and form into a ball. Repeat until all of mixture is used, forming about 20 croquettes. Sprinkle each croquette with a few pinches of sesame seeds to coat all around. Arrange croquettes in 1 layer on a baking sheet lined with parchment paper. Transfer to oven, bake 10 min. Serves 4.
Nutrients per serving (5 croquettes & 1 tbsp sauce: Calories: 230, Total Fat: 7g, Carbs: 16g, Fiber: 3g, Sugars: 2g, Protein: 27g, Sodium: 300mg, Cholesterol: 170mg
A Clean Eating Magazine recipe
CHICKEN WITH GARLIC TAHINI SAUCE
Ingredients: 1c low sodium soy sauce or tamari, 1c rice vinegar, 2 tbsp tahini, 2 tbsp minced ginger, 1 tbsp minced garlic, 1 1/2 tsp dried red pepper flakes, 3/4 c toasted sesame oil, 3/4 c olive oil, juice of 1 lemon, boneless, skinless chicken breasts
Instructions: In a medium glass bowl, whisk all ingredients. Place chicken breasts in a re-sealable plastic bag and add sauce. Allow to marinate in refrigerator 2-3 hours or overnight. Extra sauce may be refrigerated for a few weeks. Chicken can then be grilled or sautéed in a pan.
This marinade is great on fish, too!
Nutritional Info (for sauce only): Calories: 59, Calories from Fat: 56, Protein: 0.3g, Carbs: 0.58g, Fiber: .07g, Sugars: 0g, Fat: 0.6, Sodium: 155mg
A Clean Eating Magazine recipe
WHEAT BERRY SALAD
Ingredients: 1 c hard winter wheat (from Whole Foods bulk grains section), 2 tsp fresh lemon juice, divided, 2 tsp olive oil, divided, 4 medium artichokes (buy ones with leaves tightly closed), ¼ tsp salt, divided, Cooking spray, 1 oz. prosciutto, finely chopped, ½ c finely chopped onion, 1 clove garlic, minced, 1 ½ tbsp kalamata olives, finely chopped, 1 tbsp chopped fresh parsley, 1 tsp chopped fresh chives, ¼ tsp chopped fresh rosemary
Instructions: Soak wheat overnight in water to cover 2 inches above the wheat. Drain, place in saucepan, and cover with water 2 inches about the wheat. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
Trim artichokes, removing stem, and cutting 2 inches off of the top of each. Cut each into quarters and drop into bowl of cold water with 1 T. lemon juice. (This step helps keep them from turning brown where they are cut). Place artichokes in shallow skillet, add water, half the salt, and 1 t. olive oil. Bring to boil, cover and reduce heat. Cook until tender, turning occasionally, about 20 minutes. Remove from liquid, cool and remove chokes and any leaves that are not tender. Slice into smaller pieces and add to wheat berries.
Heat 1 tsp oil in a saucepan over medium heat. Add prosciutto and cook 3 minutes or until browned. Add onion and cook 3 minutes, stirring occasionally. Stir in garlic and cook 1 minute. Add to wheat berries along with remaining ingredients. Serves 6.
Nutrients per serving: Calories: 137, Total Fat: 2g, Sat Fat: 0.5g, Carbs: 27g, Fiber: 6g, Sugars: 1g, Protein: 6g, Sodium: 101mg
OATMEAL VANILLA PUDDING
Ingredients: 1c cooked steel cut oats (equals 1/4c uncooked), 1 scoop of protein powder (any flavor), fresh fruit cut up (apples), chopped nuts (almonds, walnuts)
Instructions: Prepare the Steel cut oats and let sit for one hour. Then stir, add a little water and stir in one scoop of protein powder. Then add the fruit and nuts of your choice. Serves 1.
Nutritional Info: Calories: 195, Total Fat: 2g, Carbs: 16g, Fiber: 4g, Sugars: 2g, Protein: 26g, Sodium: 60mg, Cholesterol: 30mg
