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Healthy Meals From Around The World: 5 Clean Recipes

Healthy Meals From Around The World: 5 Clean Recipes

Bring some international flavors into your kitchen. These five recipes have the zip and tang of China, Malaysia, and Thailand, and the macros any fit-minded person can appreciate. Try one tonight!

Thanks to my stepmom, who is of Chinese-Malaysian descent, many of my dishes are Asian-inspired. She got me started in the kitchen in my early teens, and I've continued to make her proud. I love incorporating Asian flavors into my clean recipes and making healthy versions of traditional Chinese and Malaysian dishes.

Because I love them so much, I wanted to share some of my favorite recipes with you. Along with Chinese and Malaysian flavors, you'll find Thai, Japanese, and Mediterranean tastes. Enjoy them with your eyes as well as your mouth!

1
Malaysian Curry Prawns

This is a highly requested dish in my family. I love coming home to the smells of garlic, Malaysian curry, steaming-hot coconut milk, and prawns. Prawns are high in protein and low in fat. Pair them with some brown rice and steamed veggies for a balanced and very tasty meal.

Ingredients
Directions
  1. Heat coconut oil in large pan over medium high heat.
  2. Add fresh garlic.
  3. Rinse prawns and lightly salt and pepper.
  4. Add prawns to pan and sprinkle with curry powder.
  5. Saute for 2-3 minutes until all prawns are well-seasoned.
  6. Add coconut milk and turn heat to low.
  7. Simmer for 5 minutes.
  8. Serve.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 172
Total Fat11g
Total Carbs4g
Protein15g

Malaysian Curry Prawns PDF (13.5 KB)

2
Singapore Chicken Rice

Singapore's national signature dish is chicken rice. To most dieters and competitors, this recipe probably sounds bland and all too familiar. But Singapore chicken rice has one special component: the sauce. The yummy sauce ties all the ingredients together and sets the recipe apart from your usual chicken and rice fare. I took a crack at this recipe, thanks to my stepmom, and I came up with an even healthier version with a few minor adjustments.

Ingredients
Directions
  1. Prepare brown rice with 1 cup chicken broth and 1 cup water; add half of the sliced ginger to rice while it cooks.
  2. Bring water in a cooking pot to a boil, reduce to a low rolling boil and add chicken breasts. Cook for 8 minutes or until done.
  3. Heat a saute pan over medium heat and add sesame oil, fresh garlic, and remaining ginger.
  4. Stir continually until garlic begins to crisp. Add soy sauce.
  5. When chicken is done, cut it into bite-sized pieces.
  6. To serve, put 1/2 cup of brown rice, 4 oz diced chicken, and 1/4 of sliced cucumber in a bowl. Top with garlic mixture.
  7. For added spice, top with Sriracha or chili paste.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 141
Total Fat2g
Total Carbs14g
Protein16.5g

Singapore Chicken Rice PDF (121 KB)

3
Thai Spicy Beef Salad

One of my all-time favorite summer salads is this Thai Spicy Beef Salad. It's clean, fresh, and loaded with flavor! So fire up the grill and impress your meat-loving guests with this zesty, protein-packed salad.

Ingredients
  • 1/2 lb Lean Steak
  • Salt and Pepper, to taste
  • 4 cups mixed Greens
  • 1/8 cup each: Fresh Mint, Basil, and Cilantro
  • 2 Green Onions, sliced
  • 2 tbsp fresh Lime Juice
  • 1/2 tsp Lemongrass Paste or fresh Lemongrass
  • 1 tsp Low-sodium Soy Sauce
  • 1 tsp Chili Flakes
  • 2 tsp Fish Sauce
  • 1/2 tsp Stevia in the Raw
Directions
  1. Season steak with salt and pepper and grill to desired temperature.
  2. In a small bowl, mix greens, mint, basil, and cilantro.
  3. In another small bowl, mix lemongrass, green onions, lime juice, soy sauce, fish sauce, chili flakes, and Stevia.
  4. Slice steak and place on top of greens.
  5. Pour dressing over greens and steak.
  6. Toss lightly and serve.
Nutrition Facts
Serving Size 2 Servings
Amount per serving
Calories 260
Total Fat7g
Total Carbs18g
Protein36g

Thai Spicy Beef Salad PDF (121 KB)

4
Japanese Sushi Bowl

Sushi is my usual meal option when I'm dining out because I can usually stick with simple, clean sashimi, substitute brown rice, or have cucumber-wrapped rolls. I was determined to recreate a sushi bowl at home on my low-carb day, and this little recipe was the result. Even the rice-lover at home was impressed by the cauliflower "rice." The key is to add some zesty flavors to the cauliflower when making the riceā€”it's much more palatable that way.

Ingredients
Directions
  1. In a food processor, add steamed and chopped cauliflower, shredded carrots, lime juice, soy sauce, garlic, and cayenne to make the "rice."
  2. To serve, place cauliflower rice, 3 oz of smoked salmon, 1/2 avocado, and cucumber.
  3. Eat with chopsticks or use seaweed sheets to wrap rice, fish, and veggies for a mini hand roll.
Nutrition Facts
Serving Size 3 Servings
Amount per serving
Calories 325
Total Fat18.5g
Total Carbs22g
Protein23g

Japanese Sushi Bowl PDF (169 KB)

5
Mediterranean Fish

This is a great dish to prepare family style on a big platter for everyone to share. It's bursting with Mediterranean flavors and has become a new favorite of mine. Use fresh fish! For a complete meal, serve it with brown rice.

Ingredients
Directions
  1. Heat a large saute pan over medium heat. Add olive oil, fresh garlic, and whole tomatoes.
  2. Cover and let simmer for five minutes, or until tomatoes begin to soften.
  3. Add chopped onion, bell pepper, olives, capers, chicken broth, and salt and pepper.
  4. Cover and let simmer another five minutes, or until tomatoes are broken down and onion and bell pepper have softened.
  5. Add cod to pan, cover, and poach for about 5-7 minutes.
  6. In the last minute, add spinach to top.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 230
Total Fat12g
Total Carbs9g
Protein22g

Mediterranean Fish PDF (121 KB)

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About The Author

Jillian has been associated with Bodybuilding.com for the past four years and has found her passion in the fitness industry.

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Comments

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jcabreros

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jcabreros

The Malaysian Curry Prawns sounds and looks so good. I'll have to try that one.

May 15, 2013 7:52pm | report
 
EDNAISABEL

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EDNAISABEL

i agree they look good and sound simple to make

Jan 8, 2014 6:30pm | report
bodyslim

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bodyslim

awesome menu! i'm going for the mediterranean fish

May 16, 2013 10:36am | report
 
mistermatte

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mistermatte

I've been looking for something similar to your sushi bowl, I'll have to give this one a shot. Thank you for posting!

May 16, 2013 12:51pm | report
 
EliteNinja

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EliteNinja

I have hots for the author ;)

May 28, 2013 7:05am | report
 
youngin2

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youngin2

All the recipes look and sound so good. Looks like I'll be spending a little time on the kitchen

Dec 2, 2013 7:16am | report
 
BeccaPorter

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BeccaPorter

I just made the Mediterranean fish, didn't have all the ingredients, ad libbed, and it was delicious! I'm going to add capers to my shopping list, the saltiness would have taken it over the top!

Jul 7, 2014 7:44pm | report
 
Showing 1 - 7 of 7 Comments

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