97 Days of Clean Eating Day 68

Ingredients

• ½ teaspoon extra-virgin olive oil
• 1 tablespoon finely chopped red onion
• 2 large egg whites, beaten
• Pinch of salt
• ½ teaspoon capers, rinsed and chopped (optional)
• 1 ounce smoked salmon
• 1 slice tomato
• 1 whole-wheat English muffin, split and toasted

Preparation

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

INGREDIENTS:

• 3 eggs
• 3 tbsp plain Greek yogurt
• 3 chopped chives
• 1 tsp white wine vinegar
• 1 tbsp finely chopped fresh tarragon
• 1 tbsp sea salt
• 1 tbsp black pepper
• 1 cup cooked quinoa
• 1 cup chopped steamed kale
• 2 tsp finely chopped fresh basil
• 1/4 cup dried cranberries
• 1 tsp olive oil

INSTRUCTIONS:

1. Make 3 hard-boiled eggs by placing eggs in a pot
2. Cover with cold water to 1 inch above eggs, bring just to a rolling boil and remove from heat. Let eggs sit in water for 10 minutes and then transfer eggs to an ice bath; peel and chop.
3. Mix chopped eggs with 3 tbsp plain Greek yogurt, 3 chopped chives, 1 tsp white wine vinegar, 1 tbsp finely chopped fresh tarragon, sea salt and black pepper, to taste.
4. Serve over top 1 cup cooked quinoa, 1 cup chopped steamed kale, 2 tsp finely chopped fresh basil, 1⁄4 cup dried cranberries and 1 tsp olive oil.

Ingredients

• 3 tbsp 
white whole-wheat flour or whole-wheat flour
• 1/2 tsp sea salt, divided
• 1/4 tsp 
ground black pepper, divided
• 1¼ lb 
bone in, skin-on chicken breasts (halved crosswise with a sharp knife 
through bone)
• 1 tbsp extra-virgin olive 
 oil, divided
• 3 tbsp 
organic unsalted butter, divided, chilled
• 2 
large carrots, halved lengthwise and sliced (quartered if large)
• 1 
large red onion, diced
• 10 oz 
white mushrooms, halved (quartered if large)
• 2 
large cloves garlic, minced
• 1 cup dry red wine
• 1½ cup 
low-sodium chicken broth
• 12 
sprigs fresh thyme
• 7 oz 
frozen pearl onions, thawed and drained

Preparation

1. In a large bowl, combine flour, 1/4 tsp salt and 1/8 tsp pepper. Dredge chicken in mixture, turning to coat. Reserve remaining flour mixture.
2. In a large Dutch oven or pot with tight-fitting lid on medium, heat 2 tsp oil. Working in batches, sear chicken, turning once, until golden brown, 4 to 5 minutes. Using tongs, transfer to a plate and set aside.
3. In Dutch oven, heat remaining 1 tsp oil and 1 tbsp butter (still on medium). Add carrots and red onion and cook, stirring often, until softened, about 3 minutes. Add mushrooms and cook, stirring often, until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant, 30 seconds. Sprinkle in reserved flour mixture and cook, stirring, for 1 minute. Increase heat to medium-high and add wine, scraping up browned bits from bottom of pot. Bring to a boil and cook for 1 minute. Add broth, thyme and remaining 1/4 tsp salt and 1/8 tsp pepper and return to a boil.
4. Reduce heat to low and add pearl onions. Return chicken and any juices to pot. Cover and simmer gently until chicken is cooked through, about 30 minutes. Discard thyme, transfer chicken to a plate and cover. Increase heat to medium-high and bring to a boil. Cook until sauce is reduced by half, 12 to 15 minutes. Remove from heat and stir in remaining 2 tbsp butter, 1 tbsp at a time, whisking between additions. Divide chicken among plates and top with one-quarter of sauce and vegetables.