Clean eating and ketogenic recipe - Lemon-Ginger Roasted Chicken Thighs

.A healthy, quick and easy Lemon-Ginger Roasted Chicken Thighs recipe which is easy made into a ketogenic meal by switching the rice for a salad.

Prep time: 15 mins Cook time: 35 mins Total time: 35-45 mins

Ingredients

• 1 ½ tsp olive oil, divided • 1 lb boneless, skinless chicken thighs (4 large thighs) • ¼ tsp kosher salt • 1/8 tsp fresh ground black pepper • 1 large shallot • 3 cloves garlic • 1 tbsp minced fresh ginger • 1 1/4 cup low-sodium chicken broth, divided • 1/4 cup fresh lemon juice • 12 oz sugar snap peas • 1 cup brown rice • 1 cup low-fat coconut milk • 1/4 loosely packed cup sliced fresh basil

Directions

1. Slice the shallots thinly. 2. Mince the garlic. 3. Mince the ginger. 4. Rinse the peas and cut off the ends. 5. Rinse the chicken and pat dry. 6. Preheat oven to 400ºF. 7. Meanwhile, in a large ovenproof skillet, heat 1 tsp oil on medium-high. 8. Season chicken on all sides with salt and pepper and add to skillet. Cook, turning once, until lightly browned, about 3 minutes per side. Transfer chicken to a large plate and set aside. 9. Reduce heat to low. In skillet, heat remaining ½ tsp oil. Add shallot and sauté, stirring occasionally, until golden, about 3 minutes. 10. Add garlic and ginger and sauté for 1 more minute, until fragrant. 11. Increase heat to high and add 1/4 cup broth and lemon juice. Bring to a boil, reduce heat to low and simmer for 3 minutes, stirring up brown bits from bottom of skillet with a wooden spoon. 12. Remove from heat. 13. Transfer mixture from skillet to an oven-safe pan and add the chicken, spooning broth mixture over top. Scatter peas onto mixture and transfer to oven. Bake for 20 minutes, until chicken is cooked through. 14. Meanwhile, in a small saucepan, combine brown rice, remaining 1 cup broth and coconut milk. Heat on high and bring to a boil, stirring occasionally. Cover, reduce heat to low and cook for 10 to 15 minutes, until liquid is absorbed. Turn off heat and set aside. 15. To serve, fluff brown rice with a fork and stir in basil. Divide chicken and brown rice among serving plates and top chicken with pan juices.

Enjoy!

Clean Eating Recipe - Pork with Squash and Apples

.A savory recipe full of flavor and nutrients - Pork with Squash and Apples.

Prep time: 10 mins Cook time: 30-40 mins Total time: 40-50 mins

Ingredients

• 1 tsp grounded nutmeg • 1 ½ tsp minced garlic (about 2 large cloves) • 2 tbsp chopped fresh sage • 1 ½ pound pork tenderloin • Salt and pepper to taste • 1 butternut squash • 2 cooking apples • 1 medium red onion • 1 tbsp honey mustard • 1 sprig rosemary • 5 tbsp unsalted butter, cut into pieces Directions

1. Preheat the oven to 425° degrees. 2. Trim the fat from the pork. 3. Mince the garlic and put aside. 4. Mix the nutmeg, 1 tsp of the garlic and the sage in a bowl. Rub it over the pork and season with a pinch of salt and pepper and set aside. 5. Toss the squash, apples, onion, the remaining ½ tsp garlic, the honey mustard, and salt and pepper to taste in a bowl. 6. Spread the mixture out on a long sheet of foil. Add the rosemary and 3 tbsp butter, then bring the ends of the foil together and crimp to seal into a packet. 7. Place the packet on a baking sheet and roast on the upper rack in the oven until tender, 30 to 35 minutes. Poke holes in the packet to release steam. 8. Meanwhile, heat a large pan over medium-high heat. 9. Add the remaining 2 tbsp butter, and then brown the pork on all sides, about 8 minutes. 10. Add 2 tbsp water and scrape up any browned bits from the pan, then transfer the pork and sauce to an oven-safe pan. 11. Place the pan on the lower oven rack and roast until a thermometer registers 150°, about 15 minutes. Transfer the pork to a cutting board and let rest for 5 minutes. 12. Return the cooking pan to medium heat. Add ½ cup water, scrape up any browned bits and simmer about 2 minutes. Slice the pork and drizzle with the pan juices. Serve with the squash and apples.

Enjoy!

Clean Eating and Ketogenic/LCHF Recipe - Vegetable Stir-Fry

.Delish vegetable stir-fry with lots of vitamins. Skip the rice and bread to make the recipe ketogenic/LCHF.

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins

Ingredients

• 3 cups water • 1 ½ cups quick-cooking brown rice • 2 tbsp peanut oil • 1 small yellow onion • 1 small green bell pepper • 1 tsp minced garlic • ¼ tbsp red pepper flakes • 3 green onions • 3 tbsp soy sauce • 1 cup frozen petite peas • 2 tbsp sesame oil • Whole wheat bread

Directions

1. Cook the rice following the directions on the packaging. 2. Chop the onion and green pepper. 3. Mince the garlic. 4. Thinly slice the green onions. 5. Heat peanut oil in a large skillet or wok over medium heat. Add onions, bell pepper, garlic and pepper flakes, to taste. Cook 3 minutes, stirring occasionally. 6. Increase heat to medium-high and stir in cooked rice, green onions and soy sauce. Stir-fry for 1 minute. Add peas and cook 1 minute more. Remove from heat. Add sesame oil and mix well. 7. Serve with the bread.

Enjoy!

Clean Eating Vegetarian burger recipe

Burgers are never wrong. This Clean Eating vegetarian burger recipe is both healthy and yummy. Perfect for lunch or dinner! Ingredients • 8 oz spinach • 1 tbsp olive oil • 1 small red bell pepper • 4 green onions • 14 oz can chickpeas • 4 oz ricotta cheese • 1 egg yolk (can be substituted be with egg substitute or a little corn starch) • 1 egg beaten (can be substituted be with egg substitute) • ½ tsp ground coriander • ½ cup all-purpose flour • 1 ½ cups dry whole-grain breadcrumbs • ¼ cup vegetable oil • 8 mini burger buns • Cherry tomatoes

Coleslaw

• 1 bag of coleslaw mix • 1 clove of garlic, minced • 2 tbsp apple cider vinegar • ½ cup of plain fat free Greek yogurt • 2 tsp Dijon mustard • 1 tsp honey • Salt and pepper to taste

Instructions Coleslaw 1. Pour the coleslaw mix into a bowl. 2. Mince the garlic. 3. In a separate smaller bowl, mix together the garlic, vinegar, yogurt, mustard and honey. 4. Pour dressing over the cabbage mixture and combine well. 5. Season with salt and pepper.

Burgers 1. Slice the green onions finely and set aside. 2. Spread out the flour on a plate and set aside. 3. Put the beaten egg (or egg substitute) on a plate and set aside. 4. Spread out the breadcrumbs on a plate and set aside. 5. Wash the spinach and pat it dry with paper towel. 6. Heat up a pan on medium heat and add the spinach. Cook for 2-3 minutes, stirring continuously, until wilted. Remove from the heat, drain well and set aside. 7. Heat the olive oil in a frying pan and cook the pepper and green onions over medium heat for 4 to 5 minutes, until soft. Set aside. 8. Place the chickpeas in a food processor or mixer with the ricotta cheese and blend until smooth. 9. Add the spinach, egg yolk and coriander and blend again to mix well. 10. Transfer to a mixing bowl and fold in the pepper and green onion mixture. Shape the mixture into 8 patties. 11. Toss the patties lightly in the flour, then roll first in the beaten egg and then in the breadcrumbs to coat. Chill the burgers for 20 minutes. 12. Heat up the vegetable oil in a large pan and cook the burgers over medium heat for about 6-7 minutes, turning once, until golden and crisp. 13. Serve in the buns with the coleslaw. Enjoy!