Dr. Baird’s Mexican Stir Fry


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Ingredients
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

Instructions

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.

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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Grilled Pickles


grilledpickles

Use any variety of kosher, dill, or garlic pickles. Do not use sweet pickles.

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Makes 1 jar Time 3-4 minutes to 3-4 hours

Ingredients:
24 oz jar dill, kosher, or garlic pickles
1 small onion sliced thin
1 tsp olive oil

Directions:

  1. Drain the pickles and reserve the brine. Cut the pickles in half if they are not already. Pat them dry.
  2. In a large bowl mix the pickles, onions and olive oil together. Grill 4-5 minutes turning once over medium high heat. Add them back to the brine and serve or keep refrigerated for 3-4 days.

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

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