Eat Right For Summer

eat-rightI entered what I ate today into my new fitness app and it just sent an ambulance to my house.

So, I am resolved to eat health for the summer of 2017.

eatwell plate 377 sizedEating clean can fit into a busy lifestyle with these easy recipes. We’ve collected our best clean-eating recipes for weeknights, featuring healthy dinner recipes ready in 30 minutes or less that are made with real, whole foods—plus they’re low in sodium, sugar and calories.

These clean-eating dinner recipes also don’t call for packaged items or refined grains, so you’ll know exactly what’s going into the food you’re making. Make a healthier dinner recipe tonight with these clean-eating recipes for weeknights.

Spaghetti Genovese

Traditionally, this Italian pasta recipe combines pasta and pesto with potatoes and green beans. In our recipe for Spaghetti Genovese we give pesto a nutritional boost by adding spinach and toss it all together with fiber-rich whole-wheat pasta for a warm, comforting weeknight meal. Serve with escarole and radicchio salad.

Makes: 5 servings, about 1 2/3 cups each

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Ingredients

  • 2 cups packed baby spinach
  • 8 ounces whole-wheat spaghetti
  • 1 cup thinly sliced new or baby potatoes (about 4 ounces)
  • 1 pound green beans, trimmed and cut into 1-inch pieces
    Beans Green/ French
    1 ea For $0.49
    Thru 07/26
  • 1/2 cup prepared pesto
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt

Preparation

  1. Bring a large pot of water to a boil over medium-high heat. Add spinach and cook just until wilted, about 45 seconds. Use a slotted spoon or fine sieve to transfer the spinach to a blender. Return the water to a boil and add spaghetti and potatoes. Cook, stirring once or twice, until almost tender, 6 to 7 minutes. Add green beans and cook until tender, 3 to 4 minutes more.
  2. When the spaghetti and vegetables are almost done, carefully scoop out 1 cup of the cooking liquid from the pot. Pour 1/2 cup of the liquid into the blender and add pesto, pepper and salt. Blend until smooth, stopping to scrape down the sides as necessary.
  3. Drain the spaghetti and vegetables and return to the pot; stir in the pesto mixture. Cook over medium heat, stirring gently, until the sauce is thickened and the pasta is hot, 1 to 2 minutes. Add more of the cooking liquid, as desired, for a thinner sauce.

Nutrition

Per serving: 333 calories; 12 g fat (3 g sat, 7 g mono); 8 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 14 g protein; 10 g fiber; 438 mg sodium; 455 mg potassium.

Nutrition Bonus: Vitamin A (37% daily value), Magnesium (27% dv), Calcium (25% dv), Vitamin C (22% dv), Iron (21% dv), Folate (20% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 1/2 vegetable, 2 fat

Stuffed Delicata Squash

In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you’d normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

Makes: 4 servings, 1/2 stuffed squash each

Serving Size: 1/2 stuffed squash

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Ingredients

  • 2 small delicata squash (about 12 ounces each), halved and seeded
  • 6 teaspoons extra-virgin olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/2 cup bulgur
  • 1 cup water
  • 1 small onion, chopped
  • 8 ounces lean ground beef (90% or leaner)
    Beef Lean Ground
    1 lb For $2.79
    Thru 07/26
  • 2 tablespoons chili powder
  • 1/2 cup nonfat or low-fat plain yogurt
  • 4 teaspoons toasted pepitas

Preparation

  1. Preheat oven to 425°F.
  2. Brush the cut sides of the squash with 2 teaspoons oil and sprinkle with 1/4 teaspoon salt. Place facedown on a large baking sheet. Bake until tender and browned on the edges, 25 to 30 minutes.
  3. Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat, cover and simmer until tender and most of the liquid is absorbed, about 10 minutes. Drain well.
  4. Heat the remaining 4 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until beginning to brown, 4 to 5 minutes. Add beef, chili powder and the remaining 1/4 teaspoon salt; cook, stirring and breaking up with a spoon, until the meat is cooked through, about 5 minutes. Stir in the bulgur and cook 1 minute. Stir in yogurt.
  5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.

Tips & Notes

  • Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition

Per serving: 344 calories; 15 g fat (3 g sat, 8 g mono); 44 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 6 g total sugars; 22 g protein; 10 g fiber; 443 mg sodium; 874 mg potassium.

Nutrition Bonus: Vitamin A (347% daily value), Vitamin C (39% dv), Zinc (30% dv), Magnesium (28% dv), Potassium (25% dv), Iron (21% dv), Calcium (15% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1/2 vegetable, 2 lean meat, 2 fat

Zesty Shrimp & Black Bean Salad

Loaded with fresh tomatoes, peppers and cilantro and seasoned with cumin and chile, this shrimp and black bean salad recipe has all the flavors of a great fresh salsa and is a quick and easy no-cook recipe. Serve with tortilla chips or fresh corn tortillas.

Makes: 4 servings, about 1 1/2 cups each

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Ingredients

  • 1/4 cup cider vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon minced chipotle chile in adobo (see Tips), or more to taste
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 pound peeled and deveined cooked shrimp (see Tips), cut into 1/2-inch pieces
  • 1 15-ounce can black beans, rinsed
  • 1 cup quartered cherry tomatoes
  • 1 large poblano pepper or bell pepper, chopped
  • 1/4 cup chopped scallions
  • 1/4 cup chopped fresh cilantro

Preparation

  1. Whisk vinegar, oil, chipotle, cumin and salt in a large bowl. Add shrimp, beans, tomatoes, poblano (or bell pepper), scallions and cilantro; toss to coat. Serve room temperature or cold.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.
  • Tips: Peppers, chipotle, in adobo sauce: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
  • For shrimp that have been raised or caught with sound environmental practices, look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught. To peel, grasp the legs and hold onto the tail while you twist off the shell. To devein, use a paring knife to make a slit along the length of the shrimp. Remove the dark digestive tract (or “vein”) with the knife tip.

Nutrition

Per serving: 273 calories; 12 g fat (2 g sat, 8 g mono); 143 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 6 g fiber; 410 mg sodium; 533 mg potassium.

Nutrition Bonus: Vitamin C (55% daily value), Folate (20% dv), Potassium & Vitamin A (16% dv)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 2 fat

 

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