Book Giveaway: Clean Eating for Busy Families

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 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)

For Chicken:
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

For Dip:
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

Mandatory Entry:
Tell me in the comments area “How do you try to eat clean?”

Additional Entries:
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

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.

  • Erin
    Posted at 12:28h, 30 January Reply

    Hey! I try to eat clean by trying to eat foods that don’t come in a package. This can become difficult because of convenience but if I can do it 80% of the time, I think that is good.

  • Erin
    Posted at 12:29h, 30 January Reply

    I followed you yesterday on Facebook after listening to your presentation on bloggin.

  • Erin
    Posted at 12:30h, 30 January Reply

    I followed you yesterday on Facebook after listening to your presentation on blogging..

  • Erin
    Posted at 12:33h, 30 January Reply

    I followed Michelle Dudash on twitter.

  • Erin
    Posted at 12:33h, 30 January Reply

    I liked Michelle Dudash on facebook.

  • Erin
    Posted at 12:36h, 30 January Reply

    Enter to win @michelledudash new book Clean Eating for Busy Families from @tobyamidor #giveaway

  • Book Giveaway: Clean Eating for Busy Families – Toby Amidor … | Health and Fitness
    Posted at 16:08h, 30 January Reply

    […] here to see the original: Book Giveaway: Clean Eating for Busy Families – Toby Amidor … Posted in Nutrition | Tags: akt, jut, nutrition, […]

  • Hope
    Posted at 16:23h, 30 January Reply

    I try to eat clean by not buying the processed food, especially those ‘temptation’ items… If it’s not in the pantry, it won’t be on my plate! It’s easier to do when you find healthier options that fill that ‘want’… trying to make the better choice.

  • Hope
    Posted at 16:25h, 30 January Reply

    Follow you on twitter

  • Jill
    Posted at 16:27h, 30 January Reply

    After doing the Advocare 24 Day Challenge last year I realized I was lactose intolerant and really didn’t need all that refined sugar I was stuffing in my body. I now eat very little sea salt, ise natural sweetners, do whole grains, lots of lean meats, and tons of veggies and fruits. I feel so much better and when I don’t eat well, I feel yucky!

    It’s my new way of life and am trying to share this with my family. Thanks for the great recipes and ideas. 🙂

  • Hope
    Posted at 16:27h, 30 January Reply

    Liked you on Facebook

  • Hope
    Posted at 16:27h, 30 January Reply

    Following Michelle Dudash on twitter

  • Hope
    Posted at 16:28h, 30 January Reply

    Liked Michelle Dudash on Facebook

  • Jen
    Posted at 16:29h, 30 January Reply

    I try to limit processed foods and eat mostly natural foods as possible

  • Lettie Buckman
    Posted at 16:53h, 30 January Reply

    I try and eat clean by shopping at Sprouts and Whole Foods since they have bulk buying and lots of organic items. Just walking into places like that make you want to step up. Plus I have a new granddaughter and her mom and I are doing our best to feed her only fresh stuff.

  • jessica
    Posted at 17:00h, 30 January Reply

    Just found you and am excited! I have attempted clean eating but struggled with planning and getting my family to buy in. Am going to give it another go here as I know its better for us. Your book would help greatly!

  • Amanda F.
    Posted at 17:23h, 30 January Reply

    We eat clean by batch cooking on Sundays. I make 3-4 different meals and always make sure I have hard boiled eggs, cut up veggies, bananas, and nuts for quick grab n go’s! Sometimes, I want to pull my hair out on Sunday’s but come Wednesday, I am so grateful for cooking!

  • Amanda F.
    Posted at 17:25h, 30 January Reply

    I like you on facebook!

  • Amanda F.
    Posted at 17:26h, 30 January Reply

    I like Michelle Dudash on facebook! Woot!

  • Stephanie
    Posted at 17:53h, 30 January Reply

    Awesome tips! Can’t wait for an opportunity to check out this book and have more resources at the tip of my fingers!

  • jessica
    Posted at 17:56h, 30 January Reply

    Following Michelle Dudash

  • Laurie
    Posted at 18:28h, 30 January Reply
  • Laurie
    Posted at 18:29h, 30 January Reply

    I try to eat clean by eating unprocessed organic food.

  • Laurie
    Posted at 18:30h, 30 January Reply

    I follow you on twitter (@organicandcheap).

  • Laurie
    Posted at 18:30h, 30 January Reply

    I Like you on Facebook (fb name is Healthy, Organic & Cheap)

  • Laurie
    Posted at 18:31h, 30 January Reply

    I Like Michelle Dudash on Facebook (fb name is Healthy, Organic & Cheap)

  • Laurie
    Posted at 18:32h, 30 January Reply

    I follow Michelle Dudash on twitter (@organicandcheap)

  • jessica
    Posted at 20:44h, 30 January Reply

    Liked you and Michelle Dudash

  • Stephanie O
    Posted at 20:56h, 30 January Reply

    My family has started to take steps in eating clean but we are not there 100% yet but we are still working on it. We have cut out white flour and sugar. I have been making steel cut oats (in crock pot) and hard boiled eggs so we have breakfast ready in the mornings. Adding more veggies and fruits.. plus protien.

  • Stephanie O
    Posted at 20:58h, 30 January Reply

    following on Twitter, @acottagedream

  • Stephanie O
    Posted at 20:59h, 30 January Reply

    I am a facebook follower… Stephanie H. O.

  • Stephanie O
    Posted at 21:02h, 30 January Reply

    (forgot to mention on the first post, I also look for clean recipes that are similar to our other recipes.)

  • Stacie
    Posted at 23:05h, 30 January Reply

    Mostly, I try not to buy packaged food. If I can cook it, I do, and I try to find recipes that involve veggies.

  • Melanie
    Posted at 02:13h, 31 January Reply

    Would love to win the book!! Looks really good and is sold out on Amazon!

  • Jaclyn M.
    Posted at 06:44h, 31 January Reply

    I remind myself every morning that I am worth the extra effort it takes to eat clean

  • Liza
    Posted at 09:16h, 31 January Reply

    Always looking for new recipes and trying to shop only the perimeter of the store!

  • Shyla
    Posted at 09:54h, 31 January Reply

    We cook together as a family and eat our meals at home vs at restaurants so we can have more control over our clean eating choices!

  • Laurie
    Posted at 11:56h, 31 January Reply
  • Sam
    Posted at 14:32h, 31 January Reply

    Eating clean is essential if you want to see changes in your body. A good diet is a big part of achieving your fitness goals. Good post!

  • Claire
    Posted at 19:56h, 31 January Reply

    I try to eat more fresh foods and less frozen or convenience foods.

  • Heather Cunningham
    Posted at 22:43h, 31 January Reply

    Being a single full-time working mother of twins (and registered dietitian) I am always trying to eat cleaner and cleaner in order to keep my crew clean! Giving them the most organic foods I can (apples, pears, kale, spinach, tofu) for snacks, meal-times, and through juicing is one way I have tried to do this. This also means going food shopping at stores that are not as local to me, but carry more variety of items that are clean (and different). It’s a balancing act, but possible even for me! Health first!

  • Heather Cunningham
    Posted at 22:48h, 31 January Reply

    I followed Michelle Dudash on twitter (@HCunninghamRD).

    Moving away from processed foods as much as possible is other focal point of mine in the new year in an effort to eat more clean. It’s easy to throw crackers or cookies in my bag for my kids when we are on the run for the day…now I have moved to more trail mixes and nuts for snacks. The benefits of eating more clean are not only physical but mental too!

  • Toby Amidor
    Posted at 18:02h, 01 February Reply

    Hi everyone!

    What a fantastic giveaway this week. Many thanks to our sponsor Michelle Dudash!

    And the winner of the book Clean Eating for Busy Families is….Hope.

    Please keep your eyes peeled for my email so I can have the book shipped to you.

    Have a wonderful weekend,

  • Hope
    Posted at 22:28h, 01 February Reply

    Yay! Thank you so much! I cannot wait to get this book 🙂

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