You can actually have something tasty and healthy, a “clean cheat” is what I like to call it. If you are cooking at home, this is the easiest way to have a clean cheat. Baking instead of frying is a surefire way to make the most greasy, unhealthy foods delicious and healthy. Instead of fried chicken cutlets, use egg whites and whole wheat breadcrumbs and bake them in the oven. The same can be done for your carb cravings. Mix up sweet potatoes and bake to a crisp.
If your regular diet consists mostly of chicken and fish, why not try having a nice piece of steak to mix it up? Choose a lean cut like Fillet Mignon and sear on each side for about a minute or so, then bake in the oven to your desire. Not only will this be a great source of protein, but red meat is power-packed with creatine to help build your muscles!
If you don’t feel like cooking, another clean cheat is sushi, a spicy crunchy tuna roll to be exact.This may not be as nutritious as the home cooked options, but it still packs in protein and hey, it is a cheat meal isn’t it? Throw in a seaweed salad and you’re all set! Also, try ordering a turkey burger on a whole wheat bun, but skip the fries (unless you bake them yourself). Now, for all of you with a sweet tooth, try fruit dipped in melted chocolate or a slice of angel food cake. These treats are just as satisfying as an ice cream sundae and you will feel better afterward.
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Mustard Roasted Salmon
1 1/4 pound wild salmon, skin removed, cut into 4 pieces
2 tablespoons whole grain mustard
2 tablespoons 100% pure maple syrup
1 clove garlic, minced
Juice of 1/2 a lemon
Directions
Preheat oven to 400-degrees Fahrenheit. Place salmon pieces on a sheet pan lined with parchment paper. Season with salt and pepper; roast for 10 minutes.
In a small bowl, combine mustard, maple syrup, garlic and lemon juice. After the 10 minutes of cooking, brush salmon with mixture and return to the oven for 5 minutes or until salmon is just cooked through.
Nutrition Information (per serving):
Calories: 240; Total fat: 9 grams; Saturated fat: 1.5 grams; Carbohydrates: 14 grams; Cholesterol: 50 milligrams; Sodium: 125 milligrams; Protein: 25 grams
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Soy-Glazed Salmon With Cucumber-Avocado Salad
Ingredients
1 tablespoon honey
2 1/2 teaspoons low-sodium soy sauce
1/2 teaspoon cornstarch
4 6-ounce skinless center-cut salmon fillets
1 teaspoon sesame oil
Kosher salt
2 tablespoons rice vinegar (not seasoned)
1 tablespoon mayonnaise
1 medium English cucumber, quartered lengthwise and sliced
3 scallions, thinly sliced
1 avocado, halved, seeded and chopped
Jarred pickled ginger, for serving (optional)
Directions
Preheat the oven to 400 degrees F. Mix the honey, 2 teaspoons soy sauce and the cornstarch in a small microwave-safe bowl. Microwave until just simmering, 30 to 40 seconds.
Rub the fish fillets all over with 1/2 teaspoon sesame oil and season lightly with salt. Place the fish in a baking dish and bake 5 minutes. Remove from the oven and brush with the honey-soy sauce mixture. Return the fish to the oven and continue baking until just cooked through, 7 to 9 more minutes.
Meanwhile, whisk the rice vinegar, mayonnaise and the remaining 1/2 teaspoon each soy sauce and sesame oil in a large bowl. Add the cucumber, scallions and 1/4 teaspoon salt and toss. Gently fold in the avocado. Serve the salmon with the salad and pickled ginger.
Per serving: Calories 385; Fat 18 g (Saturated 3 g); Cholesterol 98 mg; Sodium 498 mg; Carbohydrate 16 g; Fiber 5 g; Protein 39 g
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