Clean Eating: Quick and Easy Clean Eating Lunch Recipes Part 2

Clean Eating Option 1

Slow Cooker Chicken Enchilada Soup

1 pound boneless skinless chicken breasts, cubed

1 (14-ounce) cans black beans, rinsed and drained

1 (14-ounce) cans kidney beans, rinsed and drained

1 cup whole-kernel corn

1 (14-ounce) can fire-roasted diced tomatoes, with juice

1 (4-ounce) can diced green chiles or tomatillo salsa

1 yellow onion, peeled and diced

2 cups organic chicken broth

2 cups enchilada sauce

1 tablespoon taco seasoning

1/2 teaspoon kosher or sea

1/2 teaspoon black pepper

1 cup chopped fresh cilantro

1 cup whole grain tortilla chips or strips (optional)

Preparation

Place chicken breast, black beans, kidney beans, corn, diced tomatoes, green chilies, and onion in a large 4-6 quart slow cooker. Pour chicken broth and enchilada sauce over the top of the pot.

Sprinkle with Taco Seasoning, salt, and pepper. Stir to combine.

Cover and cook on low for 6-8 hours or on high 4-6 hours. Just before serving, remove chicken from the slow cooker.

Shred with two forks, then return chicken to the soup. Stir until well mixed. Serve soup topped with cilantro and tortilla strips, if desired.

Clean Eating Option 2

Chicken Pesto Pita

1/2 pound (1-2)boneless, skinless chicken breasts

2 tablespoons pesto,

1/2 cup roasted red pepper strips

2 cups loosely packed baby spinach

4 slices low-fat mozzarella cheese, each cut in half

2 whole wheat pita bread rounds, sliced in halves

1 tablespoon olive oil

1/2 teaspoon  sea salt

1/2 teaspoon pepper

Preparation

Using the bottom of a wide jar or glass, pound the chicken breasts to an even thickness.

Salt and pepper both sites of each chicken breast.

Place a pan with the olive oil over medium heat on the stovetop. Make sure the bottom of the whole pan is coated with the olive oil.

Add the chicken breasts. Cook for 1 minute to get golden on the bottom. Turn the breasts over and turn the heat to low.

Cover the pan with a tight fitting lid. Cook for 10 minutes (check time). Do not remove the lid while cooking. After 10 minutes, remove the pan from the heat, still covered, and allow to sit for 10 additional minutes.

Make sure there is no pink in the middle of the breasts or that a meat thermometer reads 165 F when inserted in the center.

Slice into even strips.

Assemble the sandwich by spreading 1/4 of the pesto inside the bottom of one pita half. Add both cheese halves to cover. Add chicken slices and roasted pepper strips.

Top with baby spinach. Drizzle the spinach with more olive oil if desired.

Clean Eating Option 3

Slow Cooker Broccoli Cheddar Soup

3 tablespoons flour (whole wheat or white whole wheat)

1 cup lowfat milk, organic preferred

3 tablespoons olive oil

4 cups chicken or vegetable broth, low sodium preferred

1 lb. frozen broccoli, thawed and chopped

3 cups shredded cheddar cheese, skim not recommended for this recipe (please buy the block and shred yourself to avoid waxes)

1 clove garlic, minced

Sea Salt and pepper to taste

Preparation

In a frying pan, heat your oil, but don't let it get so hot it smokes. Using a whisk, whisk in the flour a little at a time so that the flour and oil mix well and start to bubble, and become golden in color and fragrant.

Slowly pour in the milk in a steady slow stream, whisking the whole time until a cream is formed. Follow with the chicken or vegetable broth until fully incorporated and then remove from heat.

Pour the mixture into your slow cooker and add the thawed broccoli. I use the frozen broccoli because it seems to hold up better in a slow cooker than the fresh variety. But you can use fresh broccoli florets as well. Add salt to taste, black pepper and garlic, stir to combine.

Cook on low for 4-6 hours, or until the broccoli is completely cooked. Stir in the cheese, 1 cup at a time, allowing it to melt completely before adding the next cup of cheese.

Puree the soup in the blender in batches, filling halfway each time. Be sure to scrape any of the remaining cheese from the bottom of the slow cooker into the soup to blend well. Blend as little or as much as you like until desired consistency is achieved, i.e. some prefer a smoother and some prefer a chunkier soup.

Clean Eating Option 4

Mediterranean Penne with Sun-dried Tomatoes

5 cups cooked whole-grain penne pasta, cook until al dente

2 tablespoons extra virgin olive oil, divided

2 garlic cloves, minced

3/4 cup sun-dried tomatoes packed in olive oil, coarsely chopped

1/2 teaspoon black pepper

Sea Salt to taste

1/2 teaspoon crushed red pepper flakes

1/2 cup pine nuts

2 cups baby spinach

1 cup fat-free feta cheese

Preparation

Cook penne according to package directions. Add 1 tablespoon extra virgin olive oil to a large skillet, and saute garlic over medium-low heat until fragrant, about 1 minute. Add to skillet the sun-dried tomatoes, black pepper, sea salt, and red pepper flakes, and continue to sauté 5 minutes or until tomatoes are soft. 

Add cooked penne and remaining tablespoon of oil; toss to coat, cover, and cook on low an additional 2 minutes. Add pine nuts and baby spinach, toss to combine. Turn off heat, cover and allow spinach to slightly wilt, about 2 minutes. Sprinkle on feta cheese and serve.

Be Inspired to Live a Healthy Lifestyle

Warrior Chic

XOXO