Clean Eating Grilled Cheese

Ingredients:

4 slices whole wheat bread

1 tsp. olive oil

1 tsp. Dijon mustard

2 oz. low fat Cheddar cheese, finely grated and divided

½ medium Granny Smith apple, halved, cored and thinly sliced

Instructions:

Brush one side of each slice of bread with oil. Turn 2 pieces of bread over and spread with mustard. Divide half of cheese between both mustard covered slices. Place apples on top and then remaining cheese. Top each with other half of bread, oiled side up, making 2 sandwiches.

Heat a large nonstick skillet over medium-low heat. Place sandwiches in pan and cook until light golden brown. Flip over and continue cooking until cheese has melted and bread is golden brown. Cut sandwiches in half and serve. Makes 2 sandwiches.

Nutritional information: (per sandwich): Calories: 220,Fat: 7 g., Carbs: 27 g., Protein: 14 g.

You simply must try this recipe! It's filling and satisfying and just plain ol' delicious! Another plus: they freeze beautifully!

Ingredients:

8 oz. boneless, skinless chicken breasts

3 tsp. extra virgin olive oil

Sea salt

Fresh ground pepper

1 med. white onion, diced

1 red pepper, diced

1 (6-8 oz.) bag baby spinach

3/4 c. low fat ricotta cheese

1/2 c. navy beans, rinsed and drained

3/4 c. low fat mozzerella cheese, shredded

1/4 c. parsley, chopped

Juice of 1/2 lemon

Pinch nutmeg

8 small whole wheat tortillas

Instructions:

Preheat oven to 350 degrees. Lightly coat chicken with 1 tsp. oil and season with salt and pepper. Place chicken on baking sheet lined with parchment paper and cook for 15 minutes or until fully cooked. Remove from oven and let cool.

Heat 1 tsp. olive oil in a large nonstick pan over medium high heat. When oil is hot add onion and red pepper, stirring frequently, for 2-3 minutes. Add spinach to pan and cook until wilted, about 1 minute. Remove from heat and place mixture in a paper towel lined bowl. Let cool.

In a large bowl combine ricotta cheese and beans, mashing beans slightly. Add mozzerella cheese, parsley, lemon juice and nutmeg. Season with salt and pepper. Stir well. When chicken has cooled, dice into 1/2 inch pieces and add to cheese mixture.

Working in small batches. squeeze excess moisture from spinach mixture with your hands. Add spinach mixture to chicken and cheese mixture. Mix thoroughly. Adjust seasoning if necessary.

On a flat surface, lay out tortillas and scoop out 1/3 c. mixture onto center of tortilla. Fold each tortilla in half, pressing gently to flatten filling evenly, until filling is about 1/4 inch from edge. Lightly brush both sides of tortillas with oil and season with salt and pepper.

Place quesadillas on parchment lined baking sheet and bake for 16-18 minutes or uintil tortillas are well browned and crisp. Let sit for 3 minutes before cutting.

Nutritional Information (per 1/2 quesadilla): Calories: 290, Fat: 7 g., Carbs: 36 g., Protein: 20 g.

Note: If you'd like to freeze these, simply wrap uncooked quesadillas in plastic wrap or plastic bags in packs of 2 and place in freezer. When ready to eat remove from freezer and let thaw enough so that quesadillas can be pulled apart from each other. Place on parchemnt lined baking sheet and bake for 24-26 minutes. Ler sit for 3 minutes before cutting.

This sandwich is amazing for lunch or for dinner. It takes a little bit of preparation but it is SOOOO worth it!

Ingredients:

1 lb. boneless, skinless chicken breasts

2 tsp. olive oil, divided

1 1/2 tsp. dried oregano

Sea salt and freshly ground pepper

1/2 cup egg whites

2 Tbsp. skim milk

Cayenne pepper

3 Tbsp. Dijon mustard

8 slices whole grain bread

1 cup spinach leaves

1 pear, thinly sliced

4 (1 oz.) slices low fat Swiss cheese

Instructions:

Season chicken with 1 tsp. oil, oregano, salt and black pepper. Heat a nonstick saute pan over medium high heat. Add chicken and saute until light golden and thoroughly cooked, about 2 - 3 minutes per side. Remove from heat and set aside.

In a shallow dish, whisk together egg whites and milk. Sesaon with salt, black pepper, and cayenne. Set aside. Spread about 1 tsp. Dijon mustard on one side of each bread slice and place, mustard side up, on a work surface. Layer spinach, pear, amd chicken onto 4 slices of bread. Top each with one slice of cheese and another slice of bread, mustard side down, pressing gently.

In a medium nonstick saute pan heat remaining 1 tsp. oil over medium heat. Carefully dip one side of a sandwich into egg mixture until egg mixture is halfway up the bread. Carefully flip to immerse the other side in egg, then transfer to hot pan. Saute sandwich, turning once, until golden brown and crisp, about 5 minutes total. Remove from pan. Repeat with remaining sandwiches. Cut sandwiches in half and serve immediately. Makes 4 servings.

Nutritional Information: (per sandwich) Calories: 420, Fat: 7 g., Carbs: 34 g., Protein: 53 g.

This recipe is not only tasty but it's really versatile. Use them is spaghetti or enjoy them in a pita for lunch. Kids love this too!

Ingredients:

1 1/2 lbs. lean ground turkey or chicken

1/2 c. finely chopped onion

1 egg, lightly beaten

1 c. oat bran

2 Tbsp. parsley, finely chopped

2 Tbsp. fresh basil, finely chopped

2 Tbsp. fresh oregano, finely chopped

2 cloves garlic, minced

1 tsp. sea salt

1 tsp. freshly ground black pepper

Instructions:

Preheat oven to 400 degrees. Mix egg and oat bran in a large bowl. Add remaining ingredients and mix. Use an ice cream scoop to place on lightly greased cookie sheet. Place in oven and cook for 20 minutes or until golden. Makes 12-16 meatballs. 6 servings.

Nutritional information: Calories: 170, Fat: 2 g., Protein: 30 g., Carbs: 11g.

This is a fantastic recipe! Since it makes a lot, I like to cook this early on in the week and then use the remaining turkey for other recipes throughout the week.

Ingredients:

1/4 c. reduced sodium soy sauce

2 Tbsp. canola oil

2 Tbsp. pure maple syrup

2 Tbsp. lemon juice

2 cloves garlic, minced

1 Tbsp. ginger root, minced

1/4 tsp. ground black pepper

1/8 tsp. ground cloves

1/8 tsp. cayenne pepper

1 7 to 8 lb. bone - in, skin - on turkey breast

Olive oil

Preparation:

Whisk together the soy sauce, oil, maple syrup, lemon juice, garlic, ginger, black pepper, cloves and cayenne pepper in a glass or porcelain dish large enough to hold the turkey. Place turkey in marinade and turn to coat thoroughly. Marinate in refrigerator for 2 hours.

Preheat oven to 325 degrees. Line a heavy rimmed baking sheet with aluminum foil and lightly coat with olive oil. Remove turkey from marinade and place skin side up on baking sheet. Discard remaining marinade. Roast turkey for 2 to 2 1/2 hours. The temperature should read 170 degrees on a meat thermometer.  Remove turkey breast from oven and let rest for 15 minutes before carving and serving. Remove skin before eating.

Nutritional information (per 4 oz. serving) Calories:  212, Fat: 8 g., Carbs: 9 g., Protein: 25 g.

I find that kids tend to enjoy their food more if they have a hand in creating it. This is an incredibly easy and kid friendly recipe. My 4 year old had a great time helping me in the kitchen with this one. It's a little messy but, hey, that's what paper towels are for, right?

Ingredients:

Olive oil

1 1/2 lbs. boneless, skinless chicken breasts

1/2 c. skim milk

1 Tbsp. Dijon mustard

1/4 c. sliced almonds

1/4 c. rolled oats

1/2 c. whole wheat bread crumbs

1 Tbsp. dried parsley flakes

1/4 tsp. freshly ground black pepper

Preparation:

Preheat oven to 375 degrees. Lightly coat a baking sheet with olive oil.Trim any fat from chicken and cut into strips (approx. 6-8 per breast).

Stir milk and mustard together in a bowl.  In a separate container mix together almonds, oats, bread crumbs, parsley, and black pepper.

One at a time, dip chicken into milk mixture then dredge them in oatmeal mixture, making sure each piece is evenly coated.

Arrange on baking sheet and bake for 14 to 16 minutes, turning once, or until chicken is cooked through and coating is golden brown. 

Nutritional Information: Calories: 250, Fat: 8 g., Carbs: 7 g., Protein: 37 g.