Butternut Squash “Fries”


butternutsquahfries

“Fries” yes. Squash fries. Experiment with your favorite spices and turn up the flavor.

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Serves 4 Cook Time 35 minutes

Ingredients:
1 medium butternut squash
2-3 tsp olive oil
kosher salt

Directions:

  1. Preheat oven to 425 degrees.
  2. Using a sharp knife, cut top and bottom ends off. Set the squash on one flat end and cut in half. Peel squash and scoop out the seeds inside. Lay both of the halves face down, so the flat side is down, round side up, and cut in half again, widthwise. If you have a mandoline or food processor attachment to make fry cuts, go ahead and make the fries. If not, carefully cut into fries.
  3. Place the fries on a large baking sheet and toss with olive oil and salt. Place in the oven for 25-30 minutes, checking often. Stir once or twice throughout the cooking process. A little brown is ok. If you would like crisper fries cook 5-10 minutes longer.Place

Nutrition Info: calories 78, fat 5g, protein 5.1g, carbohydrates 2g, sodium 163mg

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


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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

Ingredients:
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

Directions:

  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

Ingredients:
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

Directions:

  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

Ingredients:
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)

Directions:

  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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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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