EAT CLEAN Meal Plan

https://www.youtube.com/watch?v=6j4uecVkbOw

Chicken Bruschetta Roll-Ups with Tomato & Artichoke Fettuccine

By Heather Bainbridge

Serves: 4
Hands-on Time: 30 minutes
Total Time: 45 minutes

INGREDIENTS:

• 4 5-oz boneless, skinless chicken breasts, pounded to 1/4-inch thickness
• 4 tsp balsamic vinegar, divided
• 1/4 tsp each coarse sea salt and fresh ground black pepper, divided
• 2 cloves garlic, thinly sliced
• 4 Campari tomatoes, cored, thinly sliced and seeds removed
• 3 oz fresh mozzarella cheese, thinly sliced
• 16 fresh basil leaves

PASTA

• 8 oz whole-wheat fettuccine
• 2 cloves garlic, minced
• 2 15-oz jars unsalted artichokes in water, drained, or 2 cups frozen artichokes, thawed
• 2 cups grape tomatoes, halved
• 1 tbsp balsamic vinegar
• 1/3 cup whole buttermilk
• 1/2 tsp fresh ground black pepper
• 1/2 tsp red pepper flakes
• 1/4 tsp coarse sea salt
• 1/4 cup torn fresh basil leaves
• 3 tbsp unsalted pine nuts, toasted

INSTRUCTIONS:

1. Preheat oven to 350°F. Place chicken on a rimmed baking sheet or glass baking dish. Drizzle 2 tsp vinegar over chicken and sprinkle 1/8 tsp each salt and black pepper over top. On each chicken breast, layer 1/2 clove sliced garlic, 1 sliced Campari tomato, 3/4 oz cheese and 4 basil leaves. Roll chicken from top to bottom and secure with a toothpick. Drizzle 2 tsp vinegar over chicken breasts and sprinkle 1⁄8 tsp each salt and black pepper over top. Cover with foil. Bake for 25 to 28 minutes or until juices run clear. Remove toothpicks.
2. Meanwhile, prepare pasta: Bring a large pot of water to a boil. Cook pasta according to package directions until al dente, adding minced garlic to cooking water. Drain, reserving 1 cup cooking water; set aside.
3. Return pasta to pot and heat on medium. Add artichokes, grape tomatoes, remaining 1 tbsp vinegar and reserved cooking
4. water. Cook for 5 minutes, until tomatoes soften. Add buttermilk, 1/2 tsp black pepper, pepper flakes and 1/4 tsp salt. Continue to cook for 3 minutes, stirring often. (TIP: Gently simmer sauce but avoid bringing to a boil.)
5. Reduce heat to low and stir in 1/4 cup torn basil and pine nuts. Stir to combine. Cover to keep warm and serve with chicken. TIP: If following our 2-Week Meal Plan, refrigerate 1 serving for leftovers.

Nutrients per serving (5 oz chicken and 1 1/2 cups pasta): calories: 424, total fat: 14 g, polyunsaturated fat: 4 g, carbs: 34.5 g, fiber: 8 g, sugars: 8 g, protein: 42 g, sodium: 473 mg, cholesterol: 97 mg

Beef & Chickpea Chili with Cooling Cucumber Cilantro Sauce

By Heather Bainbridge

Serves: 5
Hands-on Time: 35 minutes
Total Time: 45 minutes

INGREDIENTS:

• 1 lb. lean ground beef
• 3 cloves garlic, minced
• 2 jalapeño chile peppers, halved lengthwise, seeded and thinly sliced into half circles
• 1 red bell pepper, seeded and chopped
• 2 cups chopped red onion
• 1 3/4 cups chopped fresh okra (or green bell pepper)
• 2 15-oz BPA-free cans unsalted chickpeas, drained and rinsed
• 2 tbsp ground cumin
• 2 tbsp chile powder
• 1 tbsp unsweetened cocoa powder
• 7-oz plain Greek yogurt
• 3/4 cup peeled,seeded and chopped cucumber
• 1/3 cup chopped fresh cilantro leaves

INSTRUCTIONS:

1. In a large nonstick pot on medium-high, add beef and garlic and cook for 3 minutes, breaking up beef with a spoon. Add jalapeños, red bell pepper, onion and okra and cook for 8 minutes, stirring occasionally, until beef is cooked through.
2. Stir in chickpeas, cumin, chile powder and cocoa powder. Cook for 20 minutes, stirring often to prevent sticking. Add 1 cup water and continue cooking, stirring occasionally, until water evaporates, about 8 minutes.
3. Meanwhile, prepare sauce: In a small bowl, combine yogurt, cucumber and cilantro. To serve, divide chili among bowls and top with sauce.

Nutrients per serving (1 1/2 cup beef & chickpea chili and 1/3 cup yogurt sauce): calories: 389, total fat: 12.5 g, sat. fat: 5 g, monounsaturated fat: 3.5 g, polyunsaturated Fat: 2 g, carbs: 38 g, fiber: 11.5 g, sugars: 10 g, protein: 33 g, sodium: 323 mg, cholesterol: 63 mg

Healthy Food Diet

7 Day Clean Eating Challenge

Do you feel like your diet needs a fresh start? When life happens and you abandon healthy food in favor of whatever is nearby or comes out of a packet or pouch, it's time for a "clean" break. That's why we're bringing you SHAPE's 7-Day Clean Eating Challenge. While a clean eating diet plan may seem challenging, our plan is manageable and the payoffs include skyrocketing energy, weight loss, better control over your appetite, and even better-looking skin.

Just follow these 5 simple rules and try our clean eating meal plan.

1) Eat only whole foods. 

That means eating oats and blueberries rather than a blueberry muffin. When you eat packaged foods, only buy brands that contain “real food” ingredients--ingredients you easily recognize, can pronounce, and would use to make a “from scratch” version in your own kitchen. If a food contains even one ingredient that makes you think “huh?” skip it, at least during the clean eating challenge.

2) Keep meals simple.

 Delicious, healthy food doesn’t have to contain a lot of ingredients. Keep your meal ingredients to a minimum—just be sure to include a source of whole grains, lean protein and healthy fat at each meal. For example, veggies and shrimp stir fried in sesame oil over a bed of brown rice seems restaurant quality but can be whipped up faster than takeout.

3) Eat slower.

 Put your fork or spoon down between every bite, and focus on the flavors and textures of your food.

4) Eat on a regular schedule. 

Try not to let more than about 4 hours go by between meals or snacks. Steady meal timing helps regulate your digestive system, blood sugar and insulin levels, and appetite.

5) Listen to your body. 

Eat when you’re hungry and stop when you’re full, meaning satisfied, not stuffed. The recipes here intentionally don’t provide amounts. That’s so you get used to relying on your hunger and fullness cues to tell you when to stop and start eating.