Day 3 Of The 2015 Clean Eating Challenge
This is part of a two-week healthy meal plan that will make you feel like your very best self. Don't jump into the middle — start at the beginning here.
BuzzFeed Life's Clean Eating Challenge is a two-week plan that's all about eating real food in order to feel great and have more energy. The food is low-carb and gluten-free with an emphasis on lean protein, healthy fats, and lots of fresh produce. There's no processed food allowed; every meal is homemade.
It's important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.
Broccoli and Scallion Frittata
Makes 2 servings
You'll eat half of this frittata today and save the other half for lunch Wednesday.
2 cups broccoli florets (from 1 large or 2 small heads)
½ cup low-sodium chicken stock
4 large eggs*
⅛ teaspoon kosher salt
freshly ground pepper
1 ounce Parmesan cheese, grated
½ tablespoon olive oil
4 scallions, whites only, thinly sliced (thinly slice and reserve the greens for today's lunch)
*Men, use 6 eggs
Preheat oven to 375°F.
In a small, oven-safe skillet, bring the chicken stock to a simmer. Add broccoli florets and cook, stirring occasionally, until the broccoli is cooked al dente, about 5 minutes. Drain any excess liquid, transfer the broccoli florets to a small bowl, and set aside.
In a medium mixing bowl, whisk the eggs with the kosher salt and pepper until they're thoroughly beaten and starting to bubble slightly. Add the Parmesan cheese and stir to combine.
Wipe the skillet with a paper towel or clean kitchen cloth. Heat the olive oil in the skillet over medium heat, then add the thinly sliced scallion whites and cook, stirring occasionally, just until the whites start to soften, about a minute. Add steamed broccoli and spread it evenly over the bottom of the pan then pour in the egg mixture.
Put the skillet in the preheated oven and cook until the eggs are cooked through and don't jiggle when you shake the skillet, about 10 minutes.
Eat half of the frittata for breakfast. Let the second half cool before storing in an airtight container in the fridge. (If it's easier, cut the leftover half into two wedges and store them, stacked, in an airtight container.)
294 calories, 20.6 g fat (6.6 g saturated fat), 8 g carbohydrate (3.4 g dietary fiber, 1.2 g sugars), 20.8 g protein, 537 mg sodium, 382 mg cholesterol
Bring the chicken stock to a simmer in a small, oven-safe skillet. Add the broccoli florets and cook until the broccoli is al dente and the chicken stock is evaporated.
Whisk the eggs until they're beaten and starting to bubble, then add the cheese.
Wipe the skillet out so that it's completely dry, then heat the olive oil over medium heat and add the scallion whites. Cook, stirring, until the whites are soft.
Add the cooked broccoli and spread it out in the pan.
Pour in the egg mixture.
Put the skillet in a 375°F oven and cook until the eggs are totally set, about 10 minutes.
Serve half the frittata for breakfast. Let the leftover half cool completely before storing it in an airtight container in the fridge.
Leftover Roasted Vegetables with Shredded Chicken, Parsley, and Lemon
Makes 1 serving
½ recipe Roasted Fennel, Asparagus, and Red Onion (leftover from Sunday's lunch)
4 ounces* (⅓ recipe) Slow Cooker Salsa Verde Chicken (leftover from Sunday's dinner)
2 tablespoons parsley leaves
4 scallions, greens only (leftover from breakfast), thinly sliced
juice of ½ lemon
Combine roasted vegetables and chicken in a microwave-safe bowl and microwave on high for 1 ½ minutes, taking out to stir halfway through. If the mixture isn't hot after 1 ½ minutes, heat for an additional 30 seconds. Top with parsley and fresh lemon juice. (This lunch also tastes good at room temperature, if you don't want to microwave it.)
If you're packing this lunch to-go: Combine vegetables, chicken, scallion greens and parsley in a airtight container, with a fresh lemon wedge. Refrigerate until you're ready to eat. If you want to eat it cold or room temperature, squeeze the wedge of lemon over the chicken and vegetables, then serve. If you want it warm, reheat in a microwave-safe bowl, as above, then squeeze the wedge of lemon over everything before eating.
354 calories, 8.5 g fat (1.3 g saturated fat) 37 g carbohydrate (12 g dietary fiber, 4.9 g sugars), 34.4 g protein, 70 mg cholesterol, 618 mg sodium
Oh, and here's how to bring your apple to work if you want to cut it in the morning but keep it from browning.
Pan-Roasted Salmon with Garlicky Swiss Chard and Cauliflower “Rice”
Makes 1 serving
2 teaspoons canola oil, divided
1 4-ounce* salmon fillet, skin removed
2 cloves garlic, thinly sliced
½ bunch swiss chard, stems removed, sliced in thin ribbons
½ recipe cauliflower "rice" (leftover from Sunday's dinner)
*Men, use an 8-ounce fillets
Preheat oven to 425°F.
Season the salmon with ⅛ teaspoon of salt and freshly ground pepper. Heat 1 teaspoon canola oil in an ovenproof skillet over medium-high heat. When the oil is hot, add the salmon fillets. Cook, without touching, for about 2 minutes, until the underside starts to brown. Turn the heat off, then lay half the sliced garlic on top of the fillets (save the other half for the swiss chard) over the salmon, making sure the garlic is on top of the fish and not in the pan (in the pan, it'll burn). Put the skillet in the oven until the salmon is cooked but still slightly pink in the middle, 6-8 minutes.
While the salmon cooks, heat the remaining 1 teaspoon of canola oil in a large skillet over medium heat. Add the remaining sliced garlic, kosher salt, and some freshly ground pepper and cook, stirring constantly, until the garlic is fragrant, about 30 seconds. Add the swiss chard and cook, stirring often, just until the swiss chard is bright green and soft, about 2 minutes. Add the cauliflower rice and cook just until the rice is warm, about a minute more.
Plate all of the swiss chard and cauliflower rice on a serving plate, then top with the salmon fillet.
400 calories, 19.3 g fat (2.2 g saturated fat), 23 g carbohydrates (11.2 g dietary fiber, 1.9 g sugars), 38.5 g protein, 75.9 mg cholesterol, 668 mg sodium
Get the oil in the pan super hot before you add the salmon.
As soon as the underside of the salmon has started to brown, turn the heat off and lay the garlic slices on top.
Put the skillet in a 425°F oven for 6-8 minutes, until the salmon is opaque on the outside still slightly pink on the inside and the garlic slices are soft.
While the salmon cooks, heat the remaining oil in another skillet over medium heat. Add the garlic and cook until it's soft and fragrant, then add the swiss chard.
Cook until it's totally wilted (it'll be quick). If you want, you can throw the cauliflower rice in, to heat it. Or you can heat and serve it separately.
Hot Chocolate: In a small saucepan or the microwave, heat 1 cup unsweetened almond milk with 1 square (½ ounce) dark chocolate (at least 70% cocoa).
115 calories, 9.3 g fat (1.5 g saturated fat), 8 g carbohydrates (2.2 g dietary fiber, 3.7 g sugars), 2.5 g protein, 167 mg sodium, 1 mg cholesterol
DAY 3 (TUESDAY) TOTAL NUTRITIONAL INFORMATION:
1,338 calories, 65 g fat (12.2 g saturated fat), 104.4 g carbohydrate (34.7 g dietary fiber, 31.1 g sugars), 96.7 g protein, 1992 mg sodium, 529 mg cholesterol
Clean eating feels pretty great, doesn't it?
So, you’re taking the Clean Eating Challenge? We’d love to see how it goes! Post your photos to Instagram or Twitter and tag them #BuzzFeedCleanEating
BuzzFeed Food editors tested the entire Clean Eating Challenge and can vouch for the validity and deliciousness of every recipe. If you have questions about the challenge or any of the dishes, you can email Christine Byrne.