9/4/2016

Day9Recipes:CleanEatingPlan

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Day9Recipes:CleanEatingPlan
Jan9201612:30am

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Day9Recipes:CleanEatingPlan

Breakfast:Quinoa,SpinachEggScramble

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Day9Recipes:CleanEatingPlan

[1]
FromLizzieFuhr,POPSUGARFitness

QuinoaandEggScrambleWithSpinach

Ingredients
1/2tablespoonextravirginoliveoil
1teaspoongarlic,minced
2eggs
1tablespoonwater
Pinchofsalt
Pinchofpepper
1cupspinach
1/4cupcookedquinoa

Directions
1.Heathalftablespoonoilinanonstickskilletonmediumlowheat.Cookmincedgarlicinoilforaboutoneminute.
2.Meanwhile,whisktwoeggswithlowfatmilk,salt,andpepper.Setaside.
3.Addspinachtoskillet.Cookforabout30seconds.
4.Poureggmixtureintotheskillet.Letitsitforabout10seconds,thenstartbeatingtheeggsquicklytowardthecenterofthepanwithawoodenspoon.
5.Whentheeggslooknearlycooked,addcookedquinoatoskillet.Mixinwell.
6.TransfertoplateorbowlandgarnishwithsprinkleofParmesan.
Makesoneserving.

Source:CalorieCount[2]

Information
Category
Breakfast/Brunch
Yield
2servings

Nutrition
Caloriesperserving
365

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Day9Recipes:CleanEatingPlan

Average(votes):
Printrecipe
[2]

Lunch:SpinachSaladWithSalmon
Note:Thisrecipeusesthesalmonleftoverfromyesterday'sdinner.
[3]
Printrecipe
[3]

Dinner:BalckandWhiteBeanSoupandRoastedBroccoli
Notes:Ifyouarenotupforroasting,youcansimplysteamthebroccoliandtosswitholiveoil.
Eat11/2servingsoftherecipe,andstoreanother11/2servingsforlunchonDay11.FreezetheremainingsoupinanairtightcontainertoenjoyafteryouhamvecompletedtheCleanEating
Plan.
[4]
AdaptedfromKalyn'sKitchen[5]

BlackandWhiteBeanSoupWithSweetPotatoes
Ingredients
1tablespoonoliveoil
1onion,diced
1teaspoonmincedgarlic
3/4teaspoongroundcoriander
3/4teaspoongroundcumin
1/2teaspoonsalt
1/2teaspoonpepper
4cupsveggiebroth
1canblackbeans,rinsedanddrained
1cannavybeans,rinsedanddrained
2mediumsweetpotatoes,peeledanddiced
2tablespoonsfreshlimejuice

Directions
1.Heattheoilinapanovermediumheat.Addthechoppedonions,cookingforfiveto10minutesoruntilthey'resoft.
2.Addthecoriander,cumin,salt,andpepper,mixingfor30seconds.Pourintheveggiebroth,beans,anddicedsweetpotatoes.Bringtoaboilandthensimmer,uncovered,for20to30
minutes,oruntilthepotatoesaretender.
3.Setasidethreecupsofthecookedbeansandsweetpotatoes.Pureetherestofthesoupwithahandblender.Returnthereservedbeansandpotatoesbacktothesouppot,cookingfor
another10minutes.Addthelimejuice.Seasonwithsaltandpepperasdesired.
Makessixservings.

Information
Category
Soups/Stews,Bean
Average(votes):
Printrecipe
[5]
[6]
C&JNutrition[7]

RoastedBroccoli
Ingredients
1.5cups(1/2head)broccoliflorets
1.5teaspoonsoliveoil
Saltandpeppertotaste

Directions
1.Preheatoven(ortoasteroven)to425Fdegrees
2.Tossbroccoliwitholiveoil,rubbingtheoilallovertocoatwell.
3.Arrangebroccolipiecesevenlyspaced,nottouching,onabakingsheet
4.Roastfor1520minutes,oruntiltenderandslightlycrispyontheedges,turningonceduringcookingtime.
Nutritionalinformationforsoupandbroccoli:
Calories:520
Protein:21
Carbohydrate:82
DietaryFiber:17g
TotalSugars:3g
TotalFat:12.85
SaturatedFat:12g

Information
Category
SideDishes
Average(votes):
Printrecipe
[7]

Snack:Popcorn
[8]

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Day9Recipes:CleanEatingPlan

C&JNutrition[9]

SeaSaltandBlackPepperAirPoppedPopcorn
Ingredients
3tablespoonspopcornkernels
1/2tablespoonoliveoil
Seasaltandblackpeppertotaste

Directions
1.Addpopcornkernelstoabrownpaperlunchbag(oranairpopper),foldingthebagdownfromthetop(about1/2inchfolds)23timestopreventbagfromopening.
2.Microwavethepopcornonhighforapproximately2minutesand30seconds,oruntilpoppingslows.
3.Drizzleoliveoilinthebag,alongwithsaltandpepper,andshakewelltocoat.
Calories:180.5
Protein:4.036g
Carbohydrate:29.2g
DietaryFiber:6.087g
TotalSugars:.002g
TotalFat:8.261g
SaturatedFat:.937g

Information
Category
Snacks
Yield
Makes1serving
Average(votes):
Printrecipe
[9]

Treat:AlmondMilkHotCocoa
[10]
C&JNutrition[11]

AlmondMilkHotCocoa
Ingredients
1cupunsweetenedvanillaalmondmilk
2tablespoonsunsweetenedcocoa
1.5teaspoonssugar(whiteorraw)

Directions
1.Addmilk,cocoa,andsugartoalargemug.Whiskwellwithaforkuntilfullycombined.
2.Thismaytakeabout1minuteofcontinuousstirring.
3.Heatinthemicrowaveonhighabout1minute30secondsorinasmallsaucepanovermediumheatuntilsteaming.
Calories:99
Protein:3.367g
Carbohydrate:15.1g
DietaryFiber:4.836g
TotalSugars:6.476g
TotalFat:5.855g
SaturatedFat:.872g

Information
Category
Drinks
Yield
Makes1serving
Average(votes):
Printrecipe
[11]
SourceURL
http://www.popsugar.com/fitness/2WeekCleanEatingPlanDay9Recipes39499967
Links:
[1]http://www.popsugar.com/fitness/node/29628127/edit
[2]http://caloriecount.about.com/quinoaeggscramblereciper1350070
[3]http://www.popsugar.com/fitness/node/39498441/edit
[4]http://www.popsugar.com/fitness/node/21393559/edit
[5]http://www.kalynskitchen.com/2010/12/recipeforvegetarianblackbeanand.html
[6]http://www.popsugar.com/fitness/node/39498491/edit
[7]http://www.cjnutrition.com/
[8]http://www.popsugar.com/fitness/node/39498515/edit
[9]http://www.cjnutrition.com/
[10]http://www.popsugar.com/fitness/node/39498611/edit
[11]http://www.cjnutrition.com/
20052016POPSUGARInc.

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