'CLEAN'* BROWNIES
(You wouldn't believe what these babies are made of!)
Not your mouth-watering, can't-stop-eating kind of brownie, but they surprisingly
do the trick, and you really CAN just eat one! (AND there's no 'sugar crash'!)
Ingredients:
-1 can no-salt added black beans, drained and rinsed (believe it!)
-4 egg whites
-1/3c canola or olive oil
-1/4c cocoa powder
-dash of salt
-2tsp vanilla
-1/2c sucanat **
-1/2c gluten-free dark or carob choc. chips
-1/3c finely chopped walnuts
** I used 1 scoop of vanilla whey protein powder and 1/4 c sucanat
(I also sprinkled unsweetened organic coconut on top)


Directions:
Pre-heat oven to 350'F
Place black beans, eggs, oil, cocoa powder, salt, vanilla extract and sucanat in a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to a 8x8 baking dish (sprayed w/ pam)
Bake for 30-35 min, or until just set in the center, let cool.


Nutrition Information/serving (1 brownie) *Doesn't mean calorie-free!
Cal: 160, 9g fat, 4g sat. fat, 50mg cholest., 35mg sodium, 17g carbs, 2g fiber, 12g sugar, 4g protein


Kid-tested and APPROVED!

Spaghetti Squash with Turkey 'Sauce'
A hearty meal that won't leave you feeling 'puffy' like pasta can!
This one's a winner folks! (found it on allrecipes.com and made a few changes)
Ingredients:
-1 small spaghetti squash, halved and seeded
- 1 Tbsp olive oil
-1 small onion, diced
-3 cloves garlic, minced
-1 to 2 bell peppers, chopped (I used: 1/2 bell pepper, 2 sweet red mini peppers, and 1 ea. yellow & orange mini peppers.)
-12oz ground turkey
-1 large can, diced tomatoes (28oz)
-1Tbsp red wine vinegar
-2tsp dried oregano
-1tsp Italian seasoning blend
-2 shakes of ground red pepper
-3c fresh spinach, chopped

Directions:
Preheat oven to 350 degrees.
Place each squash half cut side down on a cookie sheet, add 1/4c water and bake uncovered for 35-45 min. or until shell is fork tender.
While baking, cut veggies and then:
Saute onion, garlic and peppers in olive oil over medium high heat for a few min. Add turkey and cook until redness is gone.
Add diced tomatoes (about 2.5c if you're using fresh) and red wine vinegar. Bring to boil and let simmer for 20 min. Add oregano, Italian spices and red pepper.
Scoop out the strands of squash with a fork or spoon onto a plate. (1C serving only 42 calories!!), add 2/3c turkey sauce and ENJOY! Makes about 6 servings.

Nutrition Information:
160 cal, 7.6g fat, 44mg cholesterol, 99mg sodium, 10g carbs, 2g dietary fiber, 12g protein

CRAVING-KILLING COOKIES
(peanut butter)
Ingredients:
1 large egg
1.5c natural peanut butter
1.5 scoop vanilla whey protein powder
1/4-1/3c honey
1/2c almond meal
1tsp baking soda
1tsp vanilla extract
1/2 tsp cinnamon

Directions:
Pre-heat oven to 350
In a large bowl, lightly beat egg. Add the remaining ingredients and mix well. Form little balls w/ a spoon or your hands and place on lightly greased or lined baking sheet. Bake for 9-10 min. Balls will buff up and lightly brown. (I also criss-crossed mine w/ a fork)

Makes 16-24 (mine made 24 -recipe says 16-20)

Nutritional value:
100 cal, 6g fat, 5mg cholest, 90mg sodium, 7g carbs, 1g fiber, 5g sugar, 5g protein
(more like 80 cal if you yield 24 cookies)

EAT-CLEAN EGG SALAD
Serve on greens or on toasted ezekiel bread (or both!)
Ingredients:

1/4c fat-free cottage cheese
1Tbsp milk
1tsp mustard
4 hard boiled egg whites
1 hard boiled yolk
2Tbsp chopped green onion
2Tbsp chopped celery
Dash curry powder
1/4tsp sea salt



Preparation:

1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites w/ cottage cheese mixture.
3. Add diced egg whites and mix well.

Makes (3-4) 1/2 cup servings

Nutritional info/serving:
170 cal, 3.5g fat, 1g sat. fat, 18 carbs, 3.5g fiber, 528mg sodium, 106mg cholest, 17g protein

CHINESE CHICKEN & RICE
Ingredients:
- 3 chicken breasts, cut into julienne strips
- 2C water
- 1c brown rice
- 1/2 tsp sea salt
- 2TBSP olive oil
- 2 cloves of garlic, minced
- 2C broccoli florets
- 1C mushrooms, sliced
- 1 can water chestnuts, sliced (1/2c)
- 1C sliced carrots
- 2 bunches green onions, sliced


Marinade:
- 2TBSP olive oil
- 1TBSP minced ginger root
- 2tsp low-sodium soy sauce
- 1 clove garlic, minced

Directions:
Combine marinade ingredients. Place chicken in marinade and let stand for at least 1 hr. in refrigerator.
Pre-heat oven to 350'F. Spray casserole dish, add rice, water and salt. Cover and cook for 40-60 min. or until liquid is absorbed.
When you have about 30 min. till your rice is done, chop all your veggies.
Heat olive oil in a large skillet and gently saute' garlic until just fragrant. Add sliced chicken and saute' until no longer pink. Add chopped veggies and cook until just soft. Remove from heat. Add the cooked vegetable mixture to the rice when it is finished baking and serve! Makes 6 1C servings. (We had about 2 C left over from my family of 5).

Nutrition: 269 cal, 6g fat, 30 carbs, 380mg sodium, 3g fiber, 12g sugar, 21g protein


I give this dish **** (4 stars). It was easy to cook and really tasty in a light way. I loved the fresh ginger in it. My boys added extra sauce though and I'm ok w/ that- they all came back for seconds!!