Roasted Okra


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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Poached Egg & Arugula Salad


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Serves 4  Cook Time 20 minutes

Ingredients:
3 tbsp shallots, chopped fine
2 1/2 tbsp extra-virgin olive oil
3 tbsp white wine vinegar, divided
2 tsp Dijon mustard
1/4 tsp salt
1/8 tsp black pepper
cooking spray
4 large eggs
1 (5 oz) package arugula
4 pieces Canadian bacon, cooked and crumbled

Directions:

Combine shallots, oil, 1 tbsp vinegar, mustard, salt, and pepper stirring with a whisk.

Heat a non-stick skillet over medium high heat. Add enough water to fill two thirds full; bring this to a boil. Add remaining vinegar to the pan. Break eggs into custard cups (or a small glass) Bring water down to a simmer and gently pour eggs into the pan; cook 3 minutes or until desired doneness. Carefully remove the eggs with a slotted spoon.

Add arugula with the shallot mixture and toss to combine. Arrange 4 plates evenly with arugula, top with 1 egg and sprinkle with bacon. Serve immediately.

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

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Lemon Garlic Asparagus


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Asparagus is abundant right now in your grocery stores and local farmer’s markets; take advantage!

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Serves 4  Cook Time 15 minutes

Ingredients:
1 lb trimmed asparagus
2 tsp olive oil
1 clove garlic, minced
1 tsp fresh lemon juice
1/4 tsp black pepper
1/8 tsp kosher salt

Directions:

  1. Heat a large skillet over medium high heat. Add olive oil to the pan and swirl to coat. Add asparagus and saute for 3 minutes.
  2. Add garlic and cook for 1 minute. Remove from the heat and add lemon juice, salt, and pepper. Toss to coat.

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

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