Clean Eating: Encrusted Beef Tenderloin & Squashed Squash

It's been a while since I've posted a recipe. I'm ready to get back into cooking, and I really wanted something yummy, but not too difficult. I had taken some steaks out of the freezer the other day, so I knew I wanted to make something with those steaks. I've also had a butternut squash screaming at me to cook it for a while, so tonight was the night.

Encrusted Beef Tenderloin

Ingredients:
16 oz. beef tenderloin filets
2 slices whole wheat bread (I used Nature's Own)
1/2 tsp. dried parsley
1/2 tsp. crushed red pepper flake
1/2 tsp. dried onion
1/2 tsp. garlic powder
1/2 tsp. sea salt
1/2 tsp. black pepper
1 tbsp. extra virgin olive oil


Directions:
Preheat oven on broil.

Tear bread into small pieces and add to a food processor. Add all seasonings (except 1/4 tsp. sea salt and 1/4 tsp. black pepper). Pulse grind the bread and seasonings into breadcrumbs. Place in a bowl and add olive oil. Stir to combine.

Spray a skillet with cooking spray. Heat over medium-high heat. Sprinkle both sides of each steak with remaining sea salt and pepper. Place in hot skillet and cook for 4 minutes. Flip steaks and top with seasoned breadcrumbs.

Place skillet with steaks in oven. Broil until breadcrumbs are golden brown, about 3-4 minutes. Steaks will be a nice medium rare.

Nutrition Facts
Serves 4
Serving Size 114.5g
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Calories - 256
Calories from Fat - 115
Total Fat - 12.8g
Saturated Fat - 3.9g
Cholesterol - 89mg
Sodium - 310mg
Total Carbohydrates - 5.7g
Dietary Fiber - 1.1g
Sugar - 0.7g
Protein - 30g
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Vitamin A - 0%
Vitamin C - 0%
Calcium - 4%
Iron - 12%


Squashed Squash

Ingredients:
1 medium butternut squash
1 tsp. ground cinnamon
1 tbsp. extra virgin olive oil
1 tbsp. packed brown sugar

Directions:
Microwave whole squash for 10 minutes on a microwave safe plate. Remove from microwave and cut in half (carefully, as squash will be hot). Let cool until easy to handle. Scoop seeds from both halves of the squash.

Remove peel from flesh of squash. Cut squash into chunks. Place in a medium pan and cover halfway with water. Place over medium-high heat and bring to boil. Boil until fork tender, about 7 minutes.

Remove from heat and drain. Place in a medium-sized bowl, and add cinnamon, brown sugar and coconut oil (if necessary, melt coconut oil in microwave before adding). Using a potato masher, mash squash and mix with other ingredients.

Nutrition Facts
Serves 4
Serving Size 149.3g
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Calories - 101
Calories from Fat - 32
Total Fat - 3.6g
Saturated Fat - 3.4g
Cholesterol - 0mg
Sodium - 4mg
Total Carbohydrates - 18.1g
Dietary Fiber - 0.3g
Sugar - 3.4g
Protein - 1.8g
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Vitamin A - 95%
Vitamin C - 8%
Calcium - 4%
Iron - 5%

Clean Eating: Stroganoff

I've been on a real fitness kick lately. I agreed to "Run into the New Year", which means that I run (or sometimes walk) a mile every day until the New Year. At any rate, my eating habits have changed a little. I've been having bigger meals during the day along with snacks, and at night, I'm having something really light, like a bowl of cereal or soup or small sandwich. That means I haven't been cooking a lot recently, so my poor little blog has been on hold. Until tonight. I have to make sure Cliff gets a good meal, so I made my version of stroganoff, clean eating style.

Ingredients:
10 oz. ground turkey
4 oz. whole-wheat spaghetti
6 cabbage leaves
1 onion
1/2 cup light sour cream
1 beef bouillon cube
1 cup water
sea salt
black pepper

Directions:
Fill a medium pot with water and bring to a boil over high heat. Season the water with salt and add spaghetti noodles (break in half if desired). Meanwhile, slice the cabbage leaves into long, thin strips. Place cabbage in water along with pasta and cook 8-9 minutes until pasta is al dente.

Dissolve beef bouillon cube in one cup of water. Slice onion into rings. Spray a large skillet with cooking spray and heat over medium-high heat. Add onion and heat for a couple of minutes. Add about 1/2 the beef broth to the onions and cover. Cook until liquid has reduced completely and onions are brown and soft.

Add ground turkey to the pan and brown, mixing with onions. Season with salt and pepper. Place sour cream and remaining 1/2 cup of beef broth in the pan and stir to combine with beef and onions.

Add cooked pasta and cabbage to skillet and stir for 3 minutes until pasta is well combined with sauce.

Serve and enjoy!

Nutrition Facts
Serves 4
Serving Size 250.2g
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Calories -309
Calories from Fat -121
Total Fat - 13.5g
Saturated Fat - 4.9g
Cholesterol - 63mg
Sodium - 500mg
Total Carbohydrates - 28g
Dietary Fiber - 1.4g
Sugar - 4.3g
Protein - 19.4g
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Vitamin A - 5%
Vitamin C - 25%
Calcium - 9%
Iron - 13%