clean eating recipes

Eat This, Not This: The Best Damn Sweet Potato Fries

Clean Eating Sweet Potato Fries

In the past four weeks, I have lost eight pounds simply by changing my eating habits. With a surgery and leg injury, I have spent the past six months being fairly inactive and consequently my eating habits suffered.

On one hand, changing my eating hasn’t been that hard; I’m fairly educated on proper nutrition and I was following the Dr. Sara Detox Plan. On the other hand it has been difficult; old habits die-hard.

I’ll be the first to admit that there is no healthy eating plan that is going to become habit for me if I’m always hungry or if I completely restrict myself from comfort-type foods.

To avoid a slip I make sure to have one ‘cheat day’ a week and to replace fulfilling foods with clean and healthy alternatives.

EAT THIS NOT THIS

French Fries

Image courtesy of Keerati/ FreeDigitalPhotos.net

French fries: every salty-food-lover’s nemesis. They’re greasy, salty and (temporarily) filling but they don’t offer much in the nutrition category and they’re full of preservatives, additives and fat. So instead of eating this, why not eat this?

THE BEST DAMN SWEET POTATO FRIES

4.8 from 6 reviews
The Best Damn Sweet Potato Fries
Author: 
Recipe type: Side Dish
Cuisine: Clean Recipes
Prep time: 
Cook time: 
Total time: 
Serves: 1 or 2
 
A healthy version of the fast food favourite; these sweet potato fries are easy to make, tasty and filling!
Ingredients
  • ¼ tsp sea salt
  • ½ tsp chili powder
  • 1 tbsp extra virgin olive oil
  • 1 medium sweet potato
Instructions
  1. Preheat oven to 400 C
  2. Thoroughly wash the sweet potato and leave skin on
  3. Cut potato in 1.5 cm slices, then cut each slice into "fries"
  4. Place in a bowl and drizzle with olive oil
  5. Sprinkle with sea salt and toss
  6. Sprinkle with chili powder and toss some more
  7. Arrange fries in one layer on a cookie sheet and place on middle oven rack
  8. Bake for 20 minutes
  9. Remove tray from oven and switch oven to high broil setting
  10. Flip fries and place back in oven on middle oven rack for 3 to 5 minutes
  11. Watch fries so they do not burn.
Nutrition Information
Serving size: 1.5 cups Calories: 224 Fat: 14 g Saturated fat: 2 g Unsaturated fat: 10 g Trans fat: 0 g Carbohydrates: 25 g Sugar: 13 g Sodium: 632 mg Fiber: 4 g Protein: 2 g Cholesterol: 0 g

MAKING THE COMPARISON

If you take a typical serving of fast food french fries and compare the nutritional value to that of these sweet potato fries you will see some significant differences. The calories (224 vs 500) and fat are two that stand out most.

Note that the fats in the sweet potato fries are the “good” kinds of fats(monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease).

Next you will notice the vitamin content is significantly higher in the homemade fries versus the fast food kind. As well, the nutritional information for the fast food fries does not include the salt added after the cooking process.

And lastly, the carb content is quite a bit higher in the fast food version. If you are trying to stick to a low-cal diet that includes a proper portion of all the essentials (carbs, fats, vitamins, minerals) you want to pack as much nutrition into each bite you take!

NutritionalInfo

Note: nutritional value does not include dipping sauce as shown in the photo.

What types of foods can you not live without and ones you’d like to find a healthier version of?

City Mom

Clean Eating Gluten Free Mozzarella Chicken

As you probably know by now, I get a high from cleaning up classic comfort food recipes. It thrills me to learn that you don’t have to compromise the taste of your favourite recipes to achieve a healthy meal.

Creating dishes that are good for the waist line is important but there’s no sense in doing so if you’re not going to enjoy the outcome. Let’s face it, we can try anything for a period of time but if we’re not enjoying it we won’t stick to it. I guarantee you’ll love this one and so will your family.

This week I’m linking up with Whispered Inspirations, Positively Pampered Patty and Kat’s Confessions for their weekly Fit & Firm Friday feature. The FFF link-up features posts from these women and from other bloggers that all share information about fitness, healthy recipes, trials and tribulations of weight loss and most importantly they offer support!

This recipe is similar to a classic Chicken Parmesan recipe that has roughly 820 calories per serving. I have estimated this clean version of Mozzarella Chicken to be about 400 calories per serving*.

INGREDIENTS

  • Cooking spray (Pure olive oil)
  • 2 tsp extra virgin olive oil
  • 1 onion, chopped
  • 3 garlic cloves, chopped
  • 1 red pepper, chopped
  • 2 tsp dried oregano (divide into two portions)
  • 1 can (28oz) organic crushed tomatoes
  • ½ cup of rice bread crumbs (I use PaneRiso Foods rice bread crumbs)
  • ½ tsp dried thyme
  • ¼ tsp sea salt
  • ½ tsp pepper
  • 4 – 4oz chicken breast
  • Dijon mustard
  • ½ cup skimmed mozzarella cheese
  • 1 tsp dried basil
  • Brown Rice pasta (or another gluten-free variety)

COOKING DIRECTIONS

  1. Heat the olive oil in a large pan over medium heat. It’s important not to overheat the oil as it will lose its health benefits and affect the taste.
  2. Add onion, garlic and red pepper and oregano, sauté for about 5 minutes.
  3. Add crushed tomatoes and heat to a simmer. Once simmering, reduce heat, cover and cook for 30 minutes.
  4. Preheat oven to 400 F and coat a baking sheet with cooking spray.
  5. Place chicken breasts between to sheets of plastic wrap and flatten to one inch thickness using a meat mallet, set aside.
  6. In a large, shallow dish mix rice bread crumbs, 1 tsp oregano, thyme, salt and pepper. Stir.
  7. Evenly cover each side of the chicken breasts with Dijon mustard and transfer to bread crumb mixture, fully covering both sides of chicken with crumb mixture.
  8. Place chicken breasts on baking sheet and bake for 20 minutes.
  9. Cook pasta according to pasta directions.
  10. When chicken is ready, cover each with 2 tbsp of the tomato sauce and 2 tbsp of the mozzarella cheese, bake for another 10 minutes.
  11. Top pasta with remaining tomato sauce and add one chicken breast to each plate. Sprinkle with dried basil.

Try this out and let me know what you think if you do. Also stop by and visit the bloggers mentioned above for some other great tips, tricks and inspirations for staying fit and firm!

Enjoy!

*Note: calories per serving estimated based on package indications. It is not necessarily 100% accurate.
 
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