Lemon Chicken Stir Fry


Lemon-Chicken-Stir-Fry

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Serves 4 Cook Time 40 minutes (Serving Size 1 1/2 cups)

Ingredients:
1 lemon
1/2 c low sodium chicken broth
3 tbsp low-sodium soy sauce
1 tbsp canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 oz mushrooms, halved or quartered
1 c diagonally sliced zucchini, (1/4 inch thick)
1 c green peppers, sliced thin
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tbsp chopped garlic

Directions:

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, and soy sauce in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms, zucchini and peppers to the pan and cook until just tender, about 5 minutes. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Info per serving: calories 226.1 fat 8g, protein 29.7g, carbohydrates 11.9g, fiber 3.8g sodium 557mg

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

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Naked Taco Salad


NakedTaco-Salad

Cinco de Mayo or anyday when you’re craving Mexican food look no further.

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Serves 6 Cook Time 45 minutes

Ingredients:

1 tablespoons extra-virgin olive oil
non-stick cooking spray
1 lb ground turkey
1 packet taco seasoning
1 large onion, chopped
1 garlic clove, minced
4 large tomatoes
1 cucumber, peeled, seeded and cut into slivers
1 medium bell pepper, chopped
1 tablespoon chili powder
1 1/2 teaspoons dried oregano, divided
1/4 teaspoon salt
1/2 cup chopped fresh cilantro
1/3 cup prepared salsa
1/3 c fresh lime juice
2 cups shredded romaine lettuce
Lime wedges for garnish

Directions:

  1. Spray a non-stick skillet with cooking spray and heat oil over medium heat. Add the onion and garlic and cook until fragrant (about 5 minutes). Add the ground turkey and the packet of seasoning and stir as this cooks to mix the seasonings.
  2. Prepare the salad: Layer the cooked turkey on the lettuce and top with chopped tomatoes, cucumbers, and peppers.
  3. Prepare the dressing: In a small bowl mix the chili powder, oregano, salt, cilantro, salsa and lime juice. Mix well and dress each salad. Garnish with extra lime wedges.

Nutrition Information Per 1 1/2 c serving
Calories 204.6, Fat 10g, Sodium 336.7, Carbohydrate 12.4g, Fiber 2.7g, Protein 16.7g

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

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Mother’s Day Brunch Menu


Mother's-Day-Brunch-for-Foodies

Smoked Salmon, Egg & Tomato “Sandwhiches”
Asparagus with Pecorino Cheese
Strawberries with Balsamic vinaigrette

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Smoked Salmon, Egg & Tomato “Sandwhiches”

Makes 1 Sandwhich  Cook Time 15 minutes

Ingredients:

1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 large poached egg*
Pinch of salt
1/2 teaspoon capers, rinsed and chopped
1 ounce smoked salmon
1 slice tomato
1 tsp Lemon Caper Sauce

Directions:

  1. Heat oil in a small non-stick pan over medium heat. Add the onion and cook until softened about 1 minute.
  2. Assemble the sandwhich. Place 1 tsp Lemon Caper Sauce onto 1 large tomato slice top with salmon, poached egg, and sprinkle with capers.

How to poach an egg: Fill a medium pot halfway with water and bring it to a boil over medium high heat. Add 1 tsp vinegar. Bring the water down to a simmer. Carefully crack an egg into a small glass and gently pour the egg into the boiling water. Let it cook 3-5 minutes (depending on your taste) and remove with a slotted spoon.

Nutrition Info per Sandwhich:
Calories 137, Fat 8.6g, Sodium 844.2mg, Carbohydrates 2.7g, Fiber 0.6g, Protein 11.9g

 

Lemon Caper Sauce

Makes 1 1/2 cups Cook Time 10 minutes

Ingredients:

1 c plain, fat-free Greek yogurt
1 tsp minced garlic
2 tbsp minced red onion
1 tbsp chopped capers
1 1/2 tbsp fresh lemon juice
1 tbsp fresh chopped dill

Directions:

  1. Combine all ingredients in a small bowl and let it sit at least 15 minutes.

Nutrition Info for about 4 tbsp:
Calories 19.8, Fat 0g, Sodium 55.9mg, Carbohydrates 1.9g, Fiber 0.1g, Protein 3.4g

 

Asparagus with Pecorino Cheese

Serves 6-8  Cook Time 6-8 minutes (Make this ahead of time)

Ingredients:

1 bunch pencil thin asparagus, bottoms removed*
1/2 c grated aged pecorino cheese
1/2 red wine vinegar
2 tbsp olive oil
pinch of kosher salt

Directions:

  1. Cut the asparagus including the tips into very thin slices and place in a serving bowl. Add the cheese and toss.
  2. In a separate bowl combine the vinegar, oil, and salt and whisk.
  3. Mix the dressing over the asparagus and let it marinate for at least 1 hour.

Use the thinnest asparagus you can find. This is not cooked with heat. The vinegar will tenderize the asparagus and the thinner you can use the more tender it will be.

Nutrition Info per Serving:
Calories 87, Fat 6.7g, Sodium 1.8mg, Carbohydrates 4.1g, Fiber 1.9g, Protein 3.4g

 

Strawberries with Balsamic Vinaigrette

Serves 4-6   Cook Time 30 minutes

Ingredients:

1 qt. fresh strawberries, washed, trimmed and cut lengthwise in half
2 1/4 tsp balsamic vinegar
2 tbsp No calories brown sugar blend (Splenda)
generous dash of black pepper

Directions:

  1. Place berries in a serving bowl.
  2. In a small sauce pan gently heat the sugar blend and vinegar over medium low heat until the sugar melts. Let it cool slightly and pour the mixture over the berries. Let it sit at least 20 minutes.

Nutrition Info per Serving of 4:
Calories 53.6, Fat 0.6g, Sodium 2.8mg, Carbohydrates 12.7g, Fiber 3.5g, Protein 0.9g

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

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