Clean Eating Recipes

 Pizza Fritatta                                        

By Nicholette Kohout
Serves: 2
Hands-on time: 10 minutes
Total time: 40 minutes
INGREDIENTS:

• 1 organic hot Italian chicken sausage
• 1 red bell pepper, chopped
• Handful button mushrooms, chopped
• 1 cup egg whites (or 8 egg whites)
• 1/8 tsp dry mustard
• Garlic powder, sea salt and ground black pepper, to taste
• 1 1-oz slice whole-wheat bread, crust removed and discarded, cut into 1/2-inch cubes, optional
• 1/4 cup shredded part-skim mozzarella cheese

INSTRUCTIONS:

1. Preheat oven to 375°F.
2. Remove casings from sausages and crumble filling into a large oven-safe nonstick pan on medium heat; cook, stirring occasionally. After about 5 to 7 minutes, when sausage is golden brown in color and almost cooked through, add bell pepper and mushrooms. Continue to sauté until mushrooms begin to soften, about 5 minutes.
3. Reduce heat as low as possible (or remove from stove if using a gas range). In a medium bowl, beat egg whites with mustard, garlic powder, salt and black pepper using a whisk or handheld mixer. (NOTE: Don’t overdo it and make a meringue; simply incorporate flavors with eggs and lighten them up a bit.)
4. Distribute bread evenly over sausage-mushroom mixture, if desired. Then pour egg white mixture evenly over top. Increase heat to medium-low or medium (return pan to heat, if removed). Sprinkle cheese over top. Once egg whites start to set and turn opaque, transfer pan to oven.
5. Bake until cheese browns and bubbles, about 30 minutes. Remove from oven and transfer to a plate to slice and serve.

Nutrients per serving (half of frittata): Calories: 232, Total Fat: 6 g, Sat. Fat: 2.5 g, Carbs: 13 g, Fiber: 2 g, Sugars: 6 g, Protein: 28 g, Sodium: 556 g, Cholesterol: 43 g
CUSTOMIZE YOUR PIZZA FRITTATA:
Add all the veggies you want! This is a recipe that you can have tons of fun with for any meal. Also, feel free to drizzle tomato sauce over top, if desired.



Stuffed Zucchini  

Photo: Ryan Szulc

By Amanda Jaskiewicz
Serves: 4
INGREDIENTS:

• 3 tsp olive oil, divided
• 1 clove garlic, diced
• 1 small yellow onion, diced
• 8 oz mushrooms, diced
• 1 tbsp balsamic vinegar
• 3 tbsp whole-wheat bread crumbs
• 2 tbsp Parmesan cheese
• 2 zucchini, halved, seeds and pulp removed

INSTRUCTIONS:

1. Preheat oven to 350°F.
2. Prepare stuffing: In a large saute pan on medium-high, heat 1 tsp oil. Add garlic, onion and mushrooms. Sauté until mushrooms soften, about 10 minutes. Remove from heat and add remaining 2 tsp oil, vinegar, bread crumbs and Parmesan. Mix thoroughly.
3. Spoon an equal amount of stuffing into each zucchini half. Bake on a foil-lined cookie sheet for 10 minutes.

Nutrients per 1/2 stuffed zucchini: Calories: 110, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Sugars: 5 g, Protein: 5 g, Sodium: 135 mg, Cholesterol: 2

  

Chocolate French Toast

Ingredients (for two servings):

• 4 eggs
• 1/2 cup chocolate soymilk
• 1/2 tablespoon vanilla extract
• 5 – 6 slices of whole wheat bread (or gluten-free bread, as I used)
• 1 very ripe banana
• Topping: Greek yogurt (or syrup)

Directions:

• Preheat oven to 375 degrees.
• Grease a small 8 by 8 glass casserole dish.
• Chop bread into 1/3 strips, as shown below.
• In a small bowl, beat eggs, chocolate milk, and vanilla extract.   Dump in bread and toss with hands, thoroughly coating all the bread.  Mash banana with a fork and gently mix in.  Let stand for a few minutes.
• Pour mixture into casserole dish, bake for 30 minutes, and remove.  Let cool for a minute or so, slice in half, and top with Greek yogurt.