Roasted Okra

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roastedokra

Use fresh okra, not frozen for this recipe. Frozen okra is too high in its moisture content and the okra will not get crispy enough.

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Serves 4-6 Cook Time 20-30 minutes

Ingredients:
1 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper
1/2 powdered garlic
1 lb fresh okra

Directions:

  1. Preheat the oven to 425 degrees. On a rimmed baking sheet, place a sheet of parchment paper cut to fit the inside of the pan.
  2. Place dried okra in a bowl, add all the ingredients and toss gently with you hands. Spread the okra in a single layer and bake for 20-30 shaking the pan 2 or 3 times during the roasting process.

Nutrition Info: calories 38, fat 1.3g, protein 2.4g, carbohydrates 5.9g, fiber 3.2g sodium 152mg

 

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

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Grilled Asian Flank Steak

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asianflanksteak

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)

Ingredients:
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

Directions:

  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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Seafood Salad

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seafoodsalad

This makes a beautiful presentation for a party, outdoor gathering or summer get together. Best part is it can be made in advance, and served cold.

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Serves 6 Cook Time 1 hour 33 minutes

Ingredients:
kosher salt
3 lemons, 1 halved and 1 juiced
4 cloves garlic, smashed
1 small red onion, sliced very thin
1/2 lb shrimp, cleaned
1/2 lb scallops, halved
3/4 calamari, tubes sliced thin
1 lb mussels
2 stalks celery (chopped tops)
1 small fennel bulb, quartered, cored, and sliced
1/2 c chopped green olives
6 tbsp extra virgin olive oil
fresh pepper

Directions:

  1. Bring a pot of salted water to a boil. Add the lemon halves and garlic. Submerge a large heatproof strainer in the water. Soak the onion in ice water while the seafood cooks. Fill a large bowl with ice water and set aside.
  2. Add the shrimp, scallops, and calamari to the strainer and cook for 2 minutes (until shrimp is pink), remove and plunge in ice water. Return the strainer to the boiling water and add the mussels; cook until the shells open. Drain the seafood from the water and remove the mussels from the shells. Pat dry.
  3. Drain the red onion and pat dry. Combine seafood, onion, celery, fennel ,olives and parsley the in a large bowl. Drizzle with lemon juice and oil and season with salt and pepper. Let it sit at least 30 minutes or refrigerate up to 4 hours.

Nutrition Info: calories 281 , fat 9g, protein 38.2g, carbohydrates 16g, fiber 58g, sodium 1,026mg

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

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Metabolic Recipes

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