97 Days of Clean Eating Day 80

Ingredients

• 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
• 1 teaspoon extra-virgin olive oil
• 8 ounces mushrooms, sliced
• ¼ cup sliced scallions
• ¼ cup shredded Swiss cheese
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

Preparation

1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

INGREDIENTS

• 2 teaspoons flaxseeds
• 1 medium banana (6 ounces)
• 1/2 cup low-fat plain yogurt
• 1 to 2 teaspoons honey
• 2/3 cup ice cubes

DIRECTIONS

1. Place the flaxseeds in a blender and puree for 30 seconds until they are coarsely ground.

2. Add the banana, yogurt, honey, and ice cubes and puree until smooth and thick. Serve immediately.

Ingredients

• 12 oz whole-grain farfalle
• 14 oz large shrimp, peeled,  deveined, tails removed
• 1/4 tsp each sea salt and ground black pepper
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 2 cups frozen peas, thawed
• 3 oz cream cheese, room temperature
• 2 tsp lemon zest + juice of 1/2 lemon, divided
• 1/4 cup chopped fresh basil

Preparation

1. Cook pasta al dente according to package directions. Reserving 1/4 cup of the cooking water, drain pasta.
2. Meanwhile, season shrimp with salt and pepper. In a large nonstick skillet on medium-high, heat oil. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add shrimp and sauté, stirring frequently, until shrimp just begins to turn pink, about 2 minutes. Add peas and sauté until heated through, 1 to 2 minutes.
3. Add cream cheese, lemon juice and reserved pasta water and cook, stirring, until cream cheese is melted and smooth, about 1 minute. Stir in lemon zest. Toss in the pasta and top with basil.

Ingredients

• 8 oz pomegranate juice*
• 1 tbsp raw honey
• 1 tsp fresh lemon juice
• ½ tsp + 1/8 tsp sea salt, divided
• 3/4 cup 
unsalted raw walnut pieces (3 oz)
• 2 tbsp extra-virgin olive oil
• 1¼ lb 
boneless, skinless 
chicken breast, cut into 2-inch cubes
• 2 tbsp white whole-wheat flour
• Pinch ground black pepper
• 1 yellow onion, chopped
• 3 cloves garlic, minced
• 1 tsp ground turmeric
• ½ tsp 
each ground cinnamon and nutmeg
• 2 cups low-sodium chicken broth
• 1/3 cup 
chopped fresh 
flat-leaf parsley
• 1/2 cup pomegranate seeds

Preparation

1. Prepare pomegranate molasses: In a small saucepan, bring pomegranate juice, honey, lemon juice and pinch salt to a boil. Reduce heat to a simmer, stirring occasionally, until reduced to 1/3 cup, about 40 minutes. Set aside.
2. Meanwhile, in a small skillet on medium, toast walnuts until starting to brown. Grind in a food processor to small crumbs. Set aside.
3. In a Dutch oven on medium, heat oil. Toss chicken with flour and pinch each salt and pepper. Cook chicken in batches until lightly browned, 3 to 4 minutes each side. Transfer to a plate.
4. To same pan, add onions and sauté until soft and light golden, about 8 to 10 minutes. (NOTE: Add a splash of oil or water to pan if it becomes dry.) Add garlic, turmeric, cinnamon, nutmeg and remaining ½ tsp salt and cook for 30 seconds, until fragrant.
5. Add broth, pomegranate molasses and walnuts. Bring to a boil. Reduce heat and simmer, adding chicken and any juices back into stew, for 15 minutes, until chicken is cooked through and flavors are blended.
6. Sprinkle portions with parsley and pomegranate seeds. (NOTE: Three servings are used in Meal Plan; freeze remaining for future use.)