53 Clean Eating Recipes

Read Time: 25 mins

53 Clean Eating Recipes1/53 Chicken Foil Packets 10 Reviews Test Kitchen Approved Chicken Veggie Packets Recipe photo by Jackie Alpers for Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan Nutrition Facts: 1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate

(6g sugars, 2g fiber), 25g protein

(6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable. 2/53 Calico Scrambled Eggs 17 Reviews Test Kitchen Approved Calico Scrambled Eggs Recipe photo by Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: When you’re short on time and scrambling to get a meal on the table, this recipe is just what you need. There’s a short ingredient list, cooking is kept to a minimum. and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen Nutrition Facts: 1 cup: 188 calories, 13g fat (5g

Diabetic exchanges: 2 medium-fat meat, 1/2 fat

saturated fat), 381mg cholesterol, 248mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic exchanges: 2 medium-fat meat, 1/2 fat. 3/53 Salmon with Tomato-Goat Cheese Couscous 1 Review Test Kitchen Approved Salmon with Tomato-Goat Cheese Couscous Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Rich with goat cheese and tomato, this recipe works for a weeknight supper or an elegant company dinner—and can be easily adjusted to serve more people. —Toni Roberts, La Canada, California Nutrition Facts: 1 fillet with 1 cup couscous mixture: 414 calories, 19g

Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat

fat (4g saturated fat), 80mg cholesterol, 506mg sodium, 31g carbohydrate (2g sugars, 6g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat. 4/53 Quinoa Breakfast Bowl 5 Reviews Test Kitchen Approved Loaded Quinoa Breakfast Bowl Recipe photo by Melissa Patterson for Taste of Home Total Time 30 min Servings 1 serving Go to Recipe From the Recipe Creator: After I was diagnosed with multiple sclerosis in 2, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale

Michaud, Guelph, Ontario Nutrition Facts: 1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein. 5/53 Saucy Mediterranean Chicken with Rice 7 Reviews Test Kitchen Approved Saucy Mediterranean Chicken with Rice Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas Nutrition Facts: 3/4 cup chicken mixture with 3/4 cup rice: 394 calories, 13g fat (2g saturated fat), 63mg cholesterol, 527mg

sodium, 40g carbohydrate (3g sugars, 2g fiber), 27g protein

sodium, 40g carbohydrate (3g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat. 6/53 Fruit & Almond Bites 1 Review Test Kitchen Approved Taste of Home Total Time 40 min Servings about 4 dozen Go to Recipe From the Recipe Creator: With big handfuls of dried apricots and cherries, almonds and pistachios, we make dozens of no-bake treats you can take anywhere. —Donna Pochoday-Stelmach, Morristown, New Jersey Nutrition Facts: 1 piece: 86 calories, 5g fat (0 saturated fat), 0 cholesterol, 15mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 fat, 1/2

Diabetic Exchanges:

starch. 7/53 Sweet Potato and Egg Skillet 6 Reviews Test Kitchen Approved Sweet Potato and Egg Skillet Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: I try to incorporate nutritious sweet potatoes in meals as often as possible, especially with breakfast. I came up with this recipe to feed my family a healthy, hearty breakfast—and it worked! —Jeanne Larson, Rancho Santa Margarita, California Nutrition Facts: 1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges:

1-1/2 starch, 1-1/2 fat, 1 medium-fat meat

1-1/2 starch, 1-1/2 fat, 1 medium-fat meat. 8/53 Cod and Asparagus Bake 8 Reviews Test Kitchen Approved Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you’d like. —Thomas Faglon, Somerset, New Jersey Nutrition Facts: 1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable. 9/53 Smoky Cauliflower Bites 4 Reviews Test Kitchen Approved Taste

Roasting the cauliflower adds deep flavor and gives it an irresistible crunch

of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: These healthy little treats work well as a side or as fun bite-size appetizers. Roasting the cauliflower adds deep flavor and gives it an irresistible crunch. —Courtney Stultz, Weir, Kansas Nutrition Facts: 1 cup: 129 calories, 11g fat (2g saturated fat), 0 cholesterol, 408mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable. 10/53 Grilled Chicken and Mango Skewers 4 Reviews Grilled Chicken and Mango Skewers Recipe photo by Taste of Home Total Time 30 min Servings 4

Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat

servings Go to Recipe From the Recipe Creator: The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida Nutrition Facts: 1 skewer with 1/2 cup corn mixture: 297 calories, 10g fat (3g saturated fat), 70mg cholesterol, 387mg sodium, 28g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat. 11/53 Tandoori Spiced Chicken Pita Pizza with Greek Yogurt

Diabetic Exchanges:

and Cilantro 1 Review Contest Winner Test Kitchen Approved Tandoori Spiced Chicken Pita Pizza with Greek Yogurt and Cilantro Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: My family and I are big picnickers, and I’m always looking for new dishes to try in the great outdoors. The amazing flavors at our favorite Indian restaurant inspired these mini pizzas. —Angela Spengler, Tampa, Florida Nutrition Facts: 1 pizza: 380 calories, 12g fat (6g saturated fat), 72mg cholesterol, 598mg sodium, 41g carbohydrate (5g sugars, 5g fiber), 29g protein. Diabetic Exchanges:

3 lean meat, 2-1/2 starch

3 lean meat, 2-1/2 starch. 12/53 Shrimp Avocado Salad 5 Reviews Test Kitchen Approved JOSH RINK FOR TASTE OF HOME Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan Nutrition Facts: 3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2

lean meat, 1/2 starch

lean meat, 1/2 starch. 13/53 Spiced Blueberry Quinoa 7 Reviews Test Kitchen Approved Spiced Blueberry Quinoa Recipe photo by Taste of Home Total Time 40 min Servings 2 servings Go to Recipe From the Recipe Creator: I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It’s just as delicious! —Shannon Copley, Upper Arlington, Ohio Nutrition Facts: 1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g

sugars, 7g fiber), 9g protein

sugars, 7g fiber), 9g protein. 14/53 Vegetable Lentil Soup 4 Reviews Test Kitchen Approved JULIA HARTBECK FOR TASTE OF HOME Total Time 4 hours 45 min Servings 6 servings (about 2 quarts) Go to Recipe From the Recipe Creator: Here’s a healthy slow-cooker soup that’s ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin Nutrition Facts: 1-1/3 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 685mg sodium, 45g carbohydrate (11g sugars, 8g fiber), 11g protein. 15/53 Shrimp Scampi Salad

Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable

2 Reviews Test Kitchen Approved Shrimp Scampi Salad Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he’s only 3! —Jamie Porter, Garnett, Kansas Nutrition Facts: 1 serving: 201 calories, 10g fat (4g saturated fat), 153mg cholesterol, 291mg sodium, 6g carbohydrate (1g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable. 16/53 Chicken & Garlic with Fresh Herbs

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