Tarrah and Tonya's Clean Swaps! Some of our favorite recipes gone clean!

If you listened to the show Friday, you heard trained Chef and advocate of clean lifestyle, Tonya Hansen, and I present our favorite recipes made CLEAN!  We simply took some of our favorite recipes and REPLACED the unhealthy saturated fat laden butters, heavy creams and oils and replaced them with CLEAN and healthy ingredients.  And guess what - they taste even BETTER!  They taste the way the food was mean to taste!

Try these out for yourself or your family!  Who says eating helathy has to be boring!

Tarrah's Fave Clean Swaps

Tarrah's Clean Homemade Cornbread
Ingredients:

1 cup corn meal

1 cup Whole Wheat Flour, Brown Rice flour, oat flour or any whole grain flour

1 teaspoon baking soda

2 egg whites

1 cup Silk Unsweetened Almond Milk

2 packets Stevia (optional)

2 TBS chopped jalepeno pepper (optional) I rost mine!

1/3 cup whole kernel corn (optional) I roast or grill mine!

Instructions:

Preheat oven to 350°F. Spray a 9-inch square baking pan or in a small cast iron skillet with olive oil cooking spray.

Mix corn meal, flour, and baking soda together. Add egg white, milk and if desired, optional ingredients. Combine with a few strokes, not overbeating. Pour into prepared muffin tin and bake for 25 to 30 minutes.

Makes 12-14 small muffins

Nutrition Info
Serving Size: 1 muffin

Calories	57
Fat	0.7g
Protein	1.4g
Carbs	12.1g

Tarrah’s Clean Red Beans and Rice

Ingredients:

1 smal onion, chopped

2-3 cloves garlic

2 TBS tomato paste

1 cup (dry) brown rice)

1 tsp smoked paprika

1 tsp Cajun creole seasoning

1 ¾ c No sodium chicken stock or water

1/2 cup no sodium black beans

1 cup no sodium Red Kidney Beans

Instructions:

Sautee onions/garlic until cooked through. Add 1 cup brown rice (stir in dry and cook for 2 minutes to combine flavors then add liquid/spices)

Let cook on med heat for hour, stirring periodically and adding more liquid if needed.

Have it with some protein to make it a meal like grilled chicken, shrimp or salmon!

Nutrition Info
Serving Size: 1/2 cup red beans and rice

Calories	278
Fat	1.7g
Protein	10.5g
Carbs	55.2g

Tarrah's Clean Ranch Dressing

Ingredients:

1 container plain, fat free Greek yogurt or lactose free yogurt

¼ cup Silk Unsweetened Almond Milk
1 tsp Bragg 24 Spice No Sodium Seasoning

Instructions:

Mix yogurt and milk with wire whisk until it is consistency of dressing (add more milk if needed).  Once mixed, stir in seasonigns

Nutrition Info
Serving Size: 2 TBS dressing

Calories	13
Fat	0.1g
Protein	2.2g
Carbs	0.9g
Sugar	0.8g

Tonya's Fave Clean Swaps

Tonya's Clean Chicken Enchiladas

3 cups baked, chopped chicken

1 tbsp olive oil

1/2 cup chopped onions

1 jalapeno pepper chopped

1 tsp ground cumin

1 tsp chili powder

1 tsp garlic powder

3 whole tomatoes

1 tomatillo tomato

3 green chilies

1 garlic clove crushed

1/8 tsp sea salt

1 tsp corn starch

¼ cup low fat Monterrey jack cheese

8 whole grain or corn tortillas

Garnish with creamy Cilantro-lime sauce:  Combine the following and chill

½ c plain Greek yogurt

Chopped jalapeño

1 tbsp lime juice

Chopped Cilantro

Enchilada Sauce

1.  Chop tomatoes and tomatillos and green chillis and place on a baking sheet.  Sprinkle with sea salt and lightly spray with olive oil.  Roast on a baking sheet for 30 minutes at 425 degrees.  Cool slightly and place in blender with garlic clove and corn starch..

Filling

2.  While the tomatoes and peppers are roasting, Sauté onions and peppers in olive oil until soft, add garlic and sauté one minute more.  Add cumin, chili powder, garlic powder and remove from heat. 

3.  Combine chopped chicken and onion/pepper mix. 

4.  Spray baking dish with olive oil and pour ¼ of enchilada sauce into bottom of baking dish.

5.  Fill each tortilla with chicken mixture, roll and place seam side down in baking dish and top with remaining enchilada sauce.  Sprinkle with cheese and bake at 350 degrees for 25 minutes.

6.  Garnish with Cilantro-lime sauce – Clean and Delish!

Nutrition InfoServing Size: 2 enchiladas with 1 TBS creamy cilantro lime garnish

Calories	328
Fat	8.8g
Protein	36.1g
Carbs	23.8g

Tonya's Clean Crab Cakes with Mango-Cucumber Salsa

1 lb cooked lump crab meat

¼ cup onion finely chopped

¼ cup celery finely chopped

½ cup red bell pepper finely chopped

1 tbsp dry mustard

1/4 tsp cayenne pepper

1/3 cup Greek yogurt

¼ cup egg whites

1/2 cup homemade whole grain bread crumbs oatmeal **

1 tbsp grated lemon zest

4 tbsp chopped fresh parsley

¼ tsp sea salt

¼ tsp white pepper

4 tbsp olive oil

8 cups salad greens

Mango-cucumber salsa – mix the following ingredients together and chill

1 Mango diced

1 cucumber finely diced

¼ cup chopped cilantro

1 tsp chopped jalapeño

¼ cup fresh lime juice

¼ cup fresh orange juice

1.  In a large skillet over med heat sauté onion, celery and red pepper in one tablespoon olive oil about 8 minutes or until translucent.  Stir in mustard and cayenne pepper and cook another minute.  Remove from heat, transfer to a large bowl and cool.

2.  When cool, add the crab meat, egg white, lemon zest, yogurt, parsley, bread crumbs, salt and pepper and gently fold until mixture clings together. 

3.  Divide crab mixture into eight portions and shape into flat, round cakes.  Place remaining bread crumbs in a shallow pie dish and gently coat each cake with crumbs.

4.  Sauté crab cakes in remaining olive oil, cooking approximately 5 minutes on each side or until crisp and brown.

5.  Serve crab cake over salad greens topped with mango-cucumber salsa.

Nutrition Info
Serving Size: 1 crab cake over 1 cup greens with 1 TBS salsa

Calories	169
Fat	8.1g
Protein	16.7g
Carbs	6.3g