Quick Chicken Chili Verde


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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) skinless, boneless chicken breast halves
1/2 tsp salt, divided
1/2 tsp black pepper
1 tbsp olive oil
1/2 c onion, chopped
1 tsp Splenda (sugar substitute)
1/4 tsp cumin
1/4 tsp crushed red pepper flakes
3 tomatillos, chopped
1 jalapeno, seeded and chopped
1 tbsp fresh lime juice
1/4 c fresh cilantro

Directions:

  1. Heat a large non-stick skillet over medium high heat. Sprinkle chicken with 1/4 tsp salt and 1/4 tsp pepper. Add chicken to the pan and cook 6 minutes per side until done.
  2. While the chicken cooks, heat a small saucepan over medium heat. Add oil to the pan ans swirl to coat. Add remain salt, pepper, onion and the next 5 ingriedients. Cook 8 minutes until tender. Let it cool a bit.
  3. Place tomatillo mixture in a blender; add lime juice. Pulse 5x or until chuncky salsa forms. Spoon the sauce over the chicken.

Serving Size 1/2 breast & 1/3 c sauce
Nutrition Info: calories 258 fat 8.4g, protein 37g, carbohydrates 7.1g, sodium 494mg

 

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

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Turkey Cobb Salad


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Make your own turkey cutlets by cutting a turkey tenderloin into rounds and pound flat with a meat mallet. You can also purchase unproccesed deli turkey to save time.

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Serves 4 Cook Time 30 minutes

Ingredients:
4 large eggs, hard boiled
1 1/8 tsp smoked paprika
3/4 tsp kosher salt, divided and pepper
1 1/2 lbs turkey cutlets
3 tbsp red wine vinegar
3 tbsp olive oil
1 pint cherry tomatoes
2 romaine lettuce hearts, chopped
1/4 c (2 oz) crumbled blue cheese

Directions:

Preheat the broiler. Combine 1 tsp paprika, 1/4 tsp salt, and pepper to taste in a small bowl. Arrange the turkey cutlets on a rimmed baking sheet and sprinkle both sides with the paprika mixture. Broil until just cooked through (3 minutes per side). Transfer to a plate and set aside.

Combine the vinegar, the remaining paprika, 1/2 tsp salt, and pepper to taste in a bowl. Whisk the oil along with juices from the cooked turkey and 1/4 cup finely chopped tomatoes.

Peel and halve the eggs. Remove the yolks and chop the whites and add to the dressing mixture along with the lettuce and remaining tomatoes. Chop the turkey, add it to the bowl and toss. Sprinkle the top with crumbled blue cheese.

Nutrition Info: calories 324, fat 15.2g, protein 34g, carbohydrates 11g, sodium 700mg

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

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Spicy Lamb Lettuce Cups


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If ground lamb is not already in the meat case, the butcher will be glad to grind it fresh for you. If lamb is just not your favorite feel free to use ground turkey or chicken as a simple substitute.

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Serves 4 Cook Time 25 minutes

Ingredients:
1 tbsp ginger, peeled & grated
6 cloves garlic, minced
6 oz ground lamb
6 oz lean ground beef
1 1/2 c cucumber, seeded & diced
1/2 serrano chili, sliced thin
3 tbsp fresh lemon juice & zest
1 tbsp fish sauce
1 tsp Splenda
16 boston bibb lettuce leaves

Directions:

Combine the first 4 ingredients in a medium bowl and mix gently until just combined; let it stand for 15 minutes.

Heat a large skillet over medium high heat and add the lamb mixture; stirring to crumble and cook through (browned). Place the lamb in a large bowl. Add cucumber and the pepper and stir.

In a small bowl, combine lemon juice, zest, fish sauce and Splenda and stir until the Splenda dissolves. Add the juice mixture to the lamb mixture and toss to combine. Place about 1/3 c of lamb into each lettuce cup.

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

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