Ropa Vieja

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Metabolic Recipes - Metabolic Medical Centers

Serves 8-10 Cook Time 2-4 hours on high, 5-7 hours on low

Ingredients:
3 lbs chuck roast, cut into 3 inch pieces, trim visible fat
2 Tbsp canola oil
1 medium yellow onion, chopped
1 Cup celery, chopped
2 medium green (or yellow) peppers, chopped
2 medium red peppers, chopped
1 (15oz) can tomatoes, low-sodium, chopped (reserve the juice)
1 (6oz) can tomato paste
2 bay leaves
2 Tbsp chili powder
1 tsp oregano
1 tsp Better than Beef Boullion (or 3 cubes of low-sodium beef boullion)
salt and pepper
2 jalepeno peppers (optional) for garnish

Directions:

To Freeze Ahead:

  1. In a large skillet, heat the oil on medium high heat until it starts to smoke. In small batches, brown the beef on all sides, set beef aside to cool.
  2. In a large gallon size freezer safe zip-loc bag, put all the ingredients in the bag. When the beef has cooled completely, add it to the bag. Squeeze the air out, label the contents and date.

To Cook Immediately:

  1. Follow step one.
  2. Layer the onion and celery in the bottom of the crock pot, then the meat, tomatoes, peppers and bay leaves.
  3. In the reserved tomato juice, mix the tomato paste, chili powder, oregano, bouillon and salt and pepper to taste.
  4. Cook on high for 2-3 hours or low for 5-7 hours. Always follow recommended cooking times for your crock pot.Place

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center 
Metabolic Recipes

Touchdown Chili

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Serves 8    Cook Time 2-5 hours on high or 5-7 hours on low
Ingredients
2 lbs ground turkey
1 large onion, chopped
6 cloves garlic, chopped
1/3 Cup chili powder
1 1/2 tsp ground cumin
1 1/2 tsp dried basil
1 (28 oz) can diced tomatoes, no salt added
1 (4 oz) can diced green chili peppers, drained
1 (15 oz) can tomato sauce, no salt added
1 Tbsp Splenda brown sugar
1 Tbsp white vinegar
1 (12 oz) can or bottle of beer
1 tsp hot pepper sauce
2 tsp salt
1/2 tsp black pepper

Directions:

To Freeze Ahead:

  1. In a large skillet, heat the oil on medium high heat and brown the turkey. Add the onion and garlic to the browning turkey. Cook, stirring often until the turkey crumbles and is no longer pink and the onion is tender. Drain off the fat if there is any.
  2. Allow the meat to cool completely. Put all the ingredients into a gallon size zip-loc freezer bag, squeeze the air out, label and date. (Keep about 6 months)
  3. When ready to cook, thaw the chili in the refrigerator, you can put it directly into the crock pot to cook, but add at least 2 hours to the cooking time. Cook this on high for 2-5 hours or low for 5-7 hours. Always follow recommended cooking times for your crock pot.

To Cook Immediately:

  1. Follow step one.
  2. Return the cooked meat to the pan, sprinkle the chili powder, cumin and basil over the turkey and toast the spices a little.
  3. Put the turkey into the crock pot. Pour the tomatoes, green chiles, sauce and vinegar into the skillet and stir to loosen any browned bits from the bottom of the pan. Mix in the brown sugar, hot sauce, salt and pepper. Pour this into the crock pot.
  4. Cook this on high for 2-5 hours or low for 5-7 hours. Always follow recommended cooking times for your crock pot.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center
Recipe

Fire & Ice Salad

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Serves 6    Cook Time 1 minute
Ingredients
6 Fresh large tomatoes, peeled and quartered
1 green bell pepper, sliced in rings
1 red onion, sliced in rings
3/4 Cup white wine vinegar
1 1/2 tsp celery salt
1 1/2 tsp mustard seed
4 1/2 tsp no calorie sweetener (Splenda)
1/8 tsp cayenne pepper
1/4 Cup water
1 large cucumber, peeled, seeded and sliced

Directions:

  1. In a large bowl, combine tomatoes, bell peppers, and onions.
  2. In a saucepan, combine vinegar, celery salt, mustard seed, sugar substitute, cayenne pepper, black pepper and water. Boil for 1 minute and pour hot dressing over the vegetables.
  3. Refrigerate until chilled.
  4. Before serving, add sliced cucumbers and toss to combine.

Recommended for patients on the Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center
Metabolic Recipes

Betty’s Orange Onion Salad

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Metabolic Medical Centers - Metabolic Recipes

Serves 4    Cook Time 0 marinate for 3 hours
Ingredients
4 Tbsp olive oil
3 Tbsp red wine vinegar
1 garlic clove
1 small red onion, sliced thin
4 navel oranges, segmented
1 head Boston lettuce

Directions:

  1. Whisk together oil and vinegar in a large bowl.
  2. Add the garlic, oranges, and onions and cover. Let this sit for 3 hours.
  3. When ready to serve, arrange the lettuce leaves on a plate and layer the orange and onion mixture on top of it.

Recommended for patients on the Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center
Metabolic Recipes

Mustard Vinaigrette

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Metabolic Medical Centers - Metabolic Recipes

Makes about 1/2 Cup
Ingredients
1/4 Cup olive oil
3 Tbsp red wine vinegar
4 tsp Dijon mustard
1/2 tsp tarragon
1 Tbsp capers

Directions:

Whisk together oil, vinegar, mustard, tarragon and capers in a medium bowl.

Let this sit for 30 minutes before serving.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center
Recipe

Green Bean Salad

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Serves: 4 Cook Time: 17 minutes

Ingredients:
1 pound green beans, whole, blanched*
1 vidalia onion, sliced thin
2 large fresh tomatoes, diced
3 Tbsp olive oil
1 Tbsp red wine vinegar
1 tsp Dijon mustard
1/8 tsp salt
1/3 Cup fresh parsley, chopped

Directions:
*To blanch green beans, bring a large stock pot of lightly salted water to a boil. Carefully, place the green beans in the water and turn off the heat. Let the beans sit in the hot water for 3 minutes. In the meantime, have a bowl of iced water ready. Drain the beans through a colander and plunge the beans into the iced water to stop the cooking process.
In a large bowl mix the onion, tomatoes, oil, vinegar, mustard, salt and parsley. Add the green beans and toss to coat.

Metabolic Medical Center
Recipe

Steaming Food

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Many cooks recommend steaming as a healthy cooking method, but why? Steaming is the least destructive cooking process. It preserves vitamins, minerals, and fiber in fruits and vegetables. Steaming foods also concentrates the natural flavor allowing the taste to really shine.

Steaming is also a fast and easy way to cook food with very little clean up. It generally takes most recipes between 3-6 minutes to steam cook. You can steam in the microwave, stove top, bamboo steamer or a steam oven.

Look for recipes that use steaming as the main cooking method!

Metabolic Medical Center
Metabolic Medical Center Cooking Tips