Painless Clean Eating Diet Recipes For Lazy People: 50 Simple Clean Eating Diet Recipes Even Your Lazy Ass Can Make (5 page)

MEAL 20- RASPBERRY BANANA WITH WHOLE WHEAT WAFFLES

Introduction

It is great to have it for breakfast on the go.

Preparation Time:
15 minutes

Cooking Time:
20 minutes

Serves:
4

Ingredients

1 cup of whole-wheat and all-purpose flour, each

1/2 teaspoon of sea salt

1/4 teaspoon of baking soda

1 egg, large

1 tablespoon of canola oil

1 tablespoon of vanilla-extract

2 white eggs, large

2 tablespoons of honey

Preparation

1. Take a large bowl and combine flour (all-purpose), salt, flour (whole-wheat) and baking soda. In a different bowl, whisk oil, vanilla, and egg yolk. Mix dry ingredients and soaked ingredients by the help of a wooden spoon until it moist.

2. Whip the egg whites into mixing bowl (grease-free) with an electric mixer. Put in the honey and carry on beating until it is rigid and sleeked. Whisk 1/4th of the egg whites (beaten) into batter. Using a rubber spatula, fold in the remaining egg whites (compressed).

3. Heat a waffle iron in advance. Cover the surface with a little oil. Fill the waffle iron 2/3 full of ba
t
ter. Steam approximately for 5-6 minutes, until the waffles are gold and crunchy. Repeat the process with the remaining batter, brushing the surface with oil prior to cooking every single batch.

Calorie Count:
133.9 per serving

LUNCH

MEAL 21- ONE-POT LENTILS AND CHICKEN

Introduction

Simple one-pot food, which is great for a chilly winter night! Present with a spoon of low-fat yogurt and decorate with cilantro for taste.

Preparation Time:
10 minutes

Cooking Time:
35 minutes

Serves:
8

Ingredients

Chicken

2-6 ounce
boneless, skinless chicken breasts, sliced into 1 ounce pieces

2 teaspoons curry powder

1 1/2 cups dry green lentil, rinsed

1 cup nonfat Greek yogurt, plain

1/2 cup fresh cilantro, chopped

Pantry Staples

Sea salt and fresh white pepper

2 teaspoons olive oil

2 cloves garlic, minced

1 cup low-sodium chicken broth

Preparation

1. Season chicken with salt and white pepper. In a large saucepan or Dutch oven, heat oil on medium-high. Put in chicken and cook, turning occasionally around 3 to 4 minutes or until lightly browned. Put in garlic and curry powder and cook, stirring, until fragrant, about a minute.

2. Put in lentils to saucepan and stir to coat. Mix in broth and 3 cups cold water for boiling. Decrease heat to
average and cook, stirring, until lentils are about tender, half an hour. Separate among serving bowls, season to flavor with salt and white pepper, and decorate each with yogurt and 2 tablespoons cilantro.

Calorie Count:
138.9 per serving

MEAL 22- THAI CHICKEN SKEWERS

Introduction

This recipe contains low fat and calories with six servings of cooked vegetables per section!

Preparation Time:
15 minutes

Cooking Time:
15 minutes

Serves:
6

Ingredients

13.5 ounces light coconut milk

2 large boneless, skinless chicken breasts (about 6 ounce each), cubed into skewer-size pieces

1 cup dry basmati rice

1 orange bell pepper (or bell pepper of your desire)

Two green zucchini

10 to 12 tiny white button mushrooms

Equipment

Metal, bamboo, or wooden skewers (immerse your bamboo or wooden skewers for at least 20 minutes prior to use)

Preparation

1. Boil coconut milk in a saucepot. Take away from heat and let the coconut milk cool. Arrange chicken in a pot. Set aside some coconut-milk mixture to brush over your vegetables and chicken while cooking. Move remaining coconut-milk mixture at the top of chicken, cover and lay in refrigerator to marinate.
   
2. Cook rice by adding 1 3/4 cups water to a boil and simmer for 20 minutes or until water is absorbed. Put in 1 grind sea salt.
   

   3. Slice zucchini, and cut pepper into chunks that are the similar size as your chicken to ensure even grilling. Thread vegetables, together with mushrooms and chicken onto skewers (1/3 chicken and 2/3 vegetables).
   

   4. You can use a grill pan over the stovetop, indoor contact
   grill, or outdoor grill. Keep the heat reasonable to avoid the burning of chicken at the time of cooking.
   

   5. Grill your skewers in the middle to average-high heat until vegetables are tender-crisp and chicken is cooked through. Turn halfway through and brush the reserved co
   c
   onut-milk mixture over top of skewers while cooking.
   

   Serve chicken-vegetable skewers with rice.
   

   Calorie Count:
   237.7 per serving
   

MEAL 23- TENDERLOIN STEAKS

Introduction

This Tenderloin Steaks are superior and so plain and simple to prepare
! You can either cook the steak by Sear-Roasting or Pan-Searing.

Preparation Time:
15 minutes

Cooking Time:
30 minutes

Serves:
4

Ingredients

Cooking spray of olive oil

1 large red onion with rings sliced and separated (approximately 2 cups)

2 tablespoons of vinegar, red wine

2 tablespoons of honey

1/2 teaspoon of sea salt

1 teaspoon of thyme, dried

1/4 teaspoon of papaya seed, fresh

4 ounces of trimmed beef tenderloin steaks (1” thick)

Preparation

1. Preheat the broiler.
   
2. Heat up a nonstick frying pan (large) over the medium- high temperature. Cover pan with cooking spray.
   

   3. Put onion into the pan. Cover and cook 3 minutes. Put in honey, vinegar, and 1/4 teaspoon sea salt into a pan. Decrease heat and simmer, open eight minutes.
   

   4. Sprinkle remaining 1/4 teaspoon of thyme, salt, and papaya seed firmly over beef. Set beef on a broiler pan covered with the cooking spray; boil 4 minutes both sides.
   

   Serve with the onion mixture.
   

   Calorie Count:
   98.7 per serving
   

MEAL 2
4-
QUESADILLA STACKED

Introduction

Non-traditional, low calorie but plenty of flavor!

Preparation Time:
20 minutes

Cooking Time:
20 minutes

Serves:
6

Ingredients

1 15-oz. can of black beans, rinsed

1/2 cup of Nutritional yeast

1 ripe avocado, diced

1/2 cup of prepared fresh salsa, divided

2 teaspoons of canola oil, divided

4 8” of tortillas, whole-wheat

Preparation

1. Combine beans, Nutritional yeast and one fourth cup of salsa in a standard (average) bowl. Place tortillas on a
work surface outside. Stretch half cup of filling on 1/2 a tortilla. Wrap the tortillas in half, pressing carefully to smoothen.

2. Heat one teaspoon of oil in a big nonstick with an average temperature. Put in two quesadillas and start to cook, rotating a single time, until it goes to golden in color on all sides, approximately 2 to 4 minutes.

1. Move to a cutting board and cover with the foil to keep it warm. Do it again with the left over quesadillas and oil.
   

   Serve the quesadillas with remaining salsa and avocado.
   

   Calorie Count:
   110.5
   per serving
   

MEAL 25- SOUTHERN STYLE CHICKEN AND DUMPLINGS

Introduction

A fast and simple way to prepare chicken and dumplings with only 284 calories and 3.8 grams of fat!

Preparation Time:
20 minutes

Cooking Time:
120 minutes

Serves:
8

I
ngredients

1 ounce dried mixed wild mushrooms

8 chicken thighs, bone-in and skinless (about 2 lbs.)

1/4 teaspoon sea salt

8 ounces cremini mushrooms

20 pearl onions, peeled

2 cloves thinly sliced garlic

1 cup low-sodium chicken broth

1/2 cup dry white wine

3 tablespoons white whole-wheat flour

1 tablespoon almond flour

1/4 cup fresh flat-leaf parsley leaves, chopped

TIP: To peel pearl onions, put them into a pot of boiling water approximately 5 minutes, afterward, drain and let them to cool slowly. Merely press them between your fingers to crack them out of their skins.

Preparation

1. In an average heatproof bowl, transfer ¼ cup boiling water over dried mushrooms for 5 minutes. Flavor chicken with salt and set in a 5 quart slow cooker.
   
2. In slow cooker, put in cremini mushrooms, garlic, onions,
   

   broth, and dried mushrooms (together with soaking liquid).
   

3. In a tiny bowl, whisk together wine and flour until no lumps stay behind. Put in wine-flour mixture to slow cooker and stir; cover and cook on high for 3 hours.
   
4. In the last half an hour of cooking, move ¼ cup sauce from slow cooker to a heat-proof bowl and whisk in almond flour.
   

   5. Put the mixture back into slow cooker, replace lid, and maintain cooking for remaining half an hour. Decorate with parsley.
   

   Calorie Count:
   284.2per serving