Dr. Baird’s Mexican Stir Fry


1 lb. ground turkey breast
1 lb. ground lean meat (I like bison)
1 bell pepper, chopped (I like red)
1 small onion, chopped
1 tsp. garlic powder
1 1/2 Tbsp Worcestershire sauce
1/2 tsp. Tabasco sauce (more to taste)
1 1/2 Tbsp. Splenda
3/4 cup LOW CARB Heinz catsup
1/2 cup Frontera red enchilada sauce or your favorite salsa
1/2 cup water

* Add any of your favorite vegetables


Heat wok or large saucepan. Add both meats and brown. Before meats are totally done, turn off heat, tilt wok, and spoon out fat. Remove meats from pan and reserve. Put chopped onion in the same pan and soften. Add bell petter and do the same. Return meats to the pan. Add the next eight ingredients and bring up to temperature. Add salt and pepper to taste. Serve. May top with chopped lettuce.

Grilled Asian Flank Steak


This recipe calls for PB2. PB2 is a low-calorie, fat, and carb alternative to regular peanut peanut butter. More Info for PB2

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Serves 4 Cook Time 25 minutes (Serving Size 3-4 oz)

1/4 c cilantro, chopped
1 1/2 tbsp Splenda
1 tbsp grated ginger
1 tbsp garlic, minced
1 tbsp fish sauce
1 tbsp low-sodium soy sauce
1 lb flank steak, trimmed
non-stick cooking spray
3 tbsp lime juice
2 tbsp water
1 tbsp prepared PB2
1/2 tsp red pepper, crushed
1/4 c green onion, sliced


  1. Pre-heat grill to medium-high heat. Spray the grates with non-stick spray.
  2. Combine cilantro and the next 5 ingredients in a large zip-loc bag. Add the beef and let it sit at room temperature for at least 15 minutes (can marinate in the refrigerator up to 1 day).
  3. Remove the beef and place it on the grill and cook for 5 minutes on each side. Remove from the grill and tent with foil. Let it sit for 5 minutes.
  4. Combine lime juice, water, PB2, a pinch of splenda and pepper in a large bowl and whisk. Slice the beef and toss it in the dressing. Garnish with green onion.

Nutrition Info: calories 198.1, fat 8g, protein 25.3g, carbohydrates 4.4g, sodium 598.3mg


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

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“Naked” Tacos


Nothing can beat the taste of good Mexican food. Usually with good mexican food comes fat and calories. Not this time! Replace the tortillas with romaine lettuce leaves to stuff like tacos or iceberg/bibb to stuff and roll like a burrito.  Happy Cinco De Mayo!
Easy Easy Salsa Recipe

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Fish Tacos with Tomatillo Sauce

Serves 4 (2 tacos each) Cook Time 45 minutes

3 garlic cloves
2 medium tomatillos, husked and rinsed
1/2 medium jalapeno pepper
1/2 c cilantro stems
3 tbsp low-fat mayonnaise
1/2 tsp sugar substitute (splenda)
3/8 tsp salt, divided
2 c very thinly sliced red cabbage
1 tbsp fresh lime juice
1 tbsp extra-virgin olive oil
4 (6 oz) tilapia fillets (or flounder, grouper, snapper)
1/4 tsp freshly ground black pepper
1/4 c fresh cilantro leaves
8 lettuce leaves


  1.  Preheat broiler to high.
  2. Arrange garlic, tomatillos, and jalapeño in a single layer on a foil-lined jelly-roll pan. Broil 3 minutes on each side or until blackened. Combine tomatillo mixture, cilantro stems, mayonnaise, sugar, and 1/8 teaspoon salt in a mini food processor or blender; blend until smooth.
  3. Combine cabbage, juice, and oil in a medium bowl; toss to coat.
  4. Heat a large skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and black pepper. Coat pan with cooking spray. Add fish to pan; cook 2 minutes. Turn fish over; cook 1 minute.
  5. Working with 1 lettuce leaf at a time, arrange half of a tilapia fillet in center of each tortilla; top each with 1/4 cup cabbage mixture, about 1 1/2 tablespoons tomatillo mixture, and about 1 1/2 teaspoons cilantro leaves.

Nutritional Info Serving size 2 tacos:
Calories 247.3, Fat 9.5, Sodium 172.1mg, Carbohydrates 6.7g, Fiber 1.3g, Protein 34.9g

Flank Steak Tacos with Lime Sauce

Serves 4 (2 tacos each) Cook Time 45 minutes

20 baby sweet peppers
Cooking spray
1 tsp ground chipotle chile pepper
1 tsp paprika
1/2 tsp kosher salt
1 (1 lb) flank steak, trimmed
3 tbsp low-fat mayonnaise
1 tsp grated lime rind
1 tbsp lime juice
1 tsp minced garlic
1 tsp water
8 lettuce leaves
1/2 c Easy Easy Salsa or other low sugar salsa


  1. Preheat broiler to high.
  2. Arrange bell peppers in a single layer on a foil-lined jelly-roll pan; lightly coat peppers with cooking spray. Broil peppers 4 minutes on each side or until blackened. Cool slightly; discard stems. Cut peppers into strips.
  3. Combine chipotle, paprika, and salt; rub spice mixture evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Let steak stand 10 minutes; thinly slice steak across the grain. Combine mayonnaise and next 4 ingredients; stir well.
  4.  Working with 2 lettuce leaves at a time, place 2 on each of 4 plates. Divide steak evenly among the leaves top each taco with 1/4 cup sweet peppers, 1 tablespoon salsa, 1 tablespoon cheese, and 1 1/2 teaspoons mayonnaise mixture.

Nutritional Info Serving size 2 tacos:
Calories 324, Fat 11.8, Sodium 299mg, Carbohydrates 18g, Fiber 5g, Protein 25.5g

Blackened Shrimp Tacos

Serves 4 (2 tacos each) Cook Time 45 minutes

2 tbsp fat free buttermilk
2 tbsp low-fat mayonnaise
1/2 tsp minced garlic
1/2 tsp white vinegar
2 tsp paprika
1 1/2 tsp ground cumin
3/4 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/4 tsp ground red pepper
1 lb medium shrimp, peeled and deveined
Cooking spray
8 lettuce leaves
1/2 cup diced plum tomato
1 ripe avocado, peeled and roughly mashed (only if you are on a Nutriplus/Maintenance Program)


  1. Combine first 5 ingredients in a small bowl; set aside.
  2. Combine paprika and next 6 ingredients in a large zip-top plastic bag. Add shrimp to bag; seal and shake well to coat. Remove shrimp.
  3. Heat a grill pan over high heat. Coat pan with cooking spray. Add shrimp; cook 2 minutes per side or until done.
  4.  Divide shrimp evenly among lettuce leaves; divide tomato and sauce evenly among tacos.

Nutritional Info Serving size 2 tacos (without avocado):
Calories 168.9, Fat 5.1g, Sodium 256mg, Carbohydrates 4.7g, Fiber 0g, Protein 23.5g

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

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