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Wilted Spinach Salad

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Serves 4 Cook Time 40 minutes

Ingredients:
1 lb fresh spinach
3 tbsp low-sodium soy sauce
2 tbsp sesame oil
1 tbsp toasted sesame seeds
1 garlic clove, minced
1 tbsp sugar substitute (Splenda)
1 tbsp vinegar
Black pepper, freshly ground, to taste

Directions:

  1. Fill a large pot with a lid water 1/4 of the way full. Bring it to a boil. Place a steamer basket in the pot (do not submerge into the water) and steam for 3-5 minutes, until just wilted. Remove and let it cool a little.
  2. Drain the spinach on paper towels, removing as much water as possible. Cut the spinach into large pieces and place in a serving bowl.
  3. In a separate bowl, mix the rest of the ingredients with a whisk. Pour over the cut spinach and mix well. Serve warm or chill it in the refrigerator.

Nutrition Info: calories 36.7, fat 1.4g, protein 3.2g, carbohydrates 3.9g, fiber 1.8g sodium 487.6mg

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

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Flounder with Olives and Lemon

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Serves 4 Cook Time 25 minutes

Ingredients:
2 tsp olive oil (divided)
1/2 c red bell pepper
2 cloves garlic, minced
3/4 c low-sodium chicken broth
2 tbsp kalamata olives, pitted and chopped
1/2 tsp kosher salt
1/2 tsp black pepper
4 (6 oz) flounder fillets
4 tsp fresh oregano, torn
2 lemons, cut into rounds

Directions:

  1. Pre-heat broiler to high.
  2. Heat a medium sauce pan over medium high heat. Add 1 tsp oil and swirl to coat. Add pepper and garlic and cook for 1 minute. Add broth, cover and cook for 7 minutes or until most of the liquid evaporates. Stir in olives, 1/4 tsp salt, and 1/4 tsp pepper.
  3. Sprinkle fish evenly with the remaining salt and pepper. Heat a large oven proof skillet over medium-high heat. Add remaining 1 tsp oil to pan; swirl to coat. Add the fish to the pan and cook for 3 minutes. Turn the fish over and add the oregano and lemon slices and place it in the oven.
  4. Broil for 5 minutes or until the fish is flaky.

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

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Sauteed Shrimp over Salad

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Shem Creek Shrimp Salad

One dish dinner. Simple. Light. Delicious.

Serves 4 Time 25 minutes

Ingredients:
Shrimp
1 spray olive oil cooking spray
2 tsp olive oil
1 lb large shrimp, peeled and deveined
2 tbsp fresh lemon juice
1 tsp lemon pepper, seasoning
1/4 tsp table salt, or to taste
1/4 tsp black pepper
2 tbsp fresh parsley, fresh, chopped

Salad
2 tbsp red wine vinegar
2 tbsp water
2 tbsp olive oil, extra virgin
1/4 tsp table salt
1/4 tsp black pepper
8 c arugula, baby leaves
2 c baby bella mushrooms, sliced
1 c grape tomatoes, halved
1/4 c red onion, thinly sliced
1 oz parmesan cheese

Directions:

  1. Shrimp: Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp; sauté 1 minute. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Sauté until shrimp are bright pink and cooked through, about 3 minutes.
  2. Remove from heat and stir in parsley.
  1. Salad: In a large bowl, whisk together vinegar, water, oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat.
  2. Transfer 2 1/2 cups of salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad. Top with shrimp.

Per 3 oz shrimp
Nutrition Info : calories 146, fat 2.9g, protein 16.3g, carbohydrates 9.4g, sodium 75.8mg

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

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