30 Jan Book Giveaway: Clean Eating for Busy Families
Getting healthy meals on the dinner table on busy weeknights is one of the most common challenges my clients face. Without planning and preparation, the local takeout menus tend to get more use than they should. My colleague and registered dietitian Michelle Dudash just released her new book Clean Eating for Busy Families. She makes healthy and delicious weeknight eating for your family a breeze.
What’s Clean Eating?
Clean eating is a way of living. It’s about choosing whole foods (like apples or cukes) and getting away from processed, packaged food. Clean eating also encourages choosing fresh, local and seasonal ingredients. Shopping at farmer’s markets, filling your plate with fruits and veggies and choosing whole grains over processed ones (think brown rice over white rice) are all simple ways to eat clean.
To learn more about clean eating, check out my article on FoodNetwork.com Healthy Eats blog.
Pecan-Crusted Chicken Fingers with Yogurt Dill Dip
Recipe and photo courtesy of Michelle Dudash
Who doesn’t love chicken fingers alongside a creamy dip? Unfortunately, the chicken is usually fried in white flour and both the fingers and the dip are loaded with saturated fat. This slimmed down version using cleaner ingredients, and baked rather than fried, gives you the same great taste your whole family will love.
Total prep and cook time: 30 minutes.
Yield: 4 servings, 2-3 tenders each (with 1 tablespoon dip)
½ cup pecans
1/3 cup whole-wheat flour
2 teaspoon paprika
2 teaspoon dry mustard
2 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
½ teaspoon freshly ground pepper
1 tablespoon expeller-pressed canola oil
½ cup panko breadcrumbs
1 large egg
1 pound chicken tenders, larger pieces cut in half lengthwise
¼ cup nonfat Greek yogurt
¼ cup light mayonnaise
1 teaspoon lemon juice
¼ teaspoon dried dill
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 pinch salt
1 pinch freshly ground pepper
To Make the Chicken
Preheat oven to 475F (240C or gas mark 9) and line a sheet pan with parchment paper. Whir pecans, flour, paprika, dry mustard, garlic and onion powder, salt and pepper in a food processor until pecans are ground to a powder, about 30 seconds. Drizzle in the oil with the motor running, blending completely. Transfer mixture to a shallow dish and stir in the panko breadcrumbs.
Beat egg in a second shallow dish and add chicken tenders, coating them completely. Transfer each tender to the breading, turning to coat evenly. Arrange chicken on the prepared pan. Bake until golden brown and nearly firm, 8 minutes.
To Make the Dip
Stir all the dip ingredients together in a small bowl. Enjoy the cooked chicken immediately with the dip.
Nutrition Info (per serving):
418 calories; 20 grams Total fat; 3 grams saturated fat; 34 grams protein; 23 grams carbohydrate; 4 grams dietary fiber; 120 milligrams cholesterol
Enter to Win!
One lucky commenter will win a copy of Michelle’s new cookbook Clean Eating for Busy Families.
Giveaway begins: Wednesday January 29, 2013 at 11:00 AM ET
Giveaway ends: Thursday January 30, 2013 at 11:59 PM ET
Tell me in the comments area “How do you try to eat clean?”
For additional entries do any or all of the below and come back and create a new comment to tell me. Use a separate new comment for each or it will only count as one entry.
- Follow me on twitter
- Like me on Facebook
- Follow Michelle Dudash on twitter
- Like Michelle Dudash on Facebook
- Copy and paste this tweet, then come back and comment with the link of your tweet. (allowed only once per day)
Enter to win @michelledudash new book Clean Eating for Busy Families from @tobyamidor #giveaway http://tobyamidornutrition.com/?p=1906
When entering, be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won. You do not need to purchase anything to win. Only open to legal residents of the 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to win. Michelle Dudash provided me with a book for this review and has sponsored the prize offered.