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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Flounder & Shrimp Minted Broth


flounderandshrimpmintbroth

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Serves 4  Cook Time 45 minutes

Ingredients:
non-stick cooking spray
1 1/2 tbsp olive oil
2 leeks, trimmed, sliced thin, and rinsed
1 tbsp garlic, minced
1/4 tsp salt
4 (4oz) thick flounder fillets
12 raw, cleaned tails on shrimp
1 c low-sodium chicken broth
1/4 c dry white wine
1 tbsp green curry paste
2 tbsp fresh mint, chopped

Directions:

  1. Spray a medium non-stick skillet with spray, add oil and heat over medium. Add the leeks and saute for 3 minutes, stirring. Add garlic and cook 3 additional minutes.
  2. Sprinkle the fish with salt over both sides and place them in the pan on top of the leeks. Add the shrimp.
  3. Combine the broth, wine, and curry paste in a small bowl and whisk to combine. Add the curry to the pan and bring to a boil. Cover ,reduce heat and simmer for 10 minutes.
  4. Place 1 fillet in a bowl and evenly divide the shrimp and broth. Sprinkle each bowl with mint.

Nutrition Info: calories 115, fat 2.9g, protein 11.9g, carbohydrates 7.8g, fiber 1g, sodium 581mg

 

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

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Ginger-Teriyaki Chicken


mmcgingerteriyaki-chicken

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Ginger is widely praised for its health benefits, not to mention its wonderful taste. One tablespoon is simply suggested in this recipe, if you really like ginger, add as much as you’d like.

Serves 4 Time 1 hour

Ingredients:
1 Tbsp ginger root, freshly grated
1 clove garlic, minced
1 c low sodium chicken broth
1 lb boneless skinless chicken breast
1 rib celery, chopped
1 small sweet red pepper, chopped
1 scallion, finely chopped (green part only)
1/4 c teriyaki sauce
1/4 tsp black pepper
16 pieces tender Romaine lettuce leaves

Directions:

  1. Combine ginger, garlic and broth in a large skillet; bring to a simmer. Add chicken in one layer; return to a simmer. Cover and simmer, turning chicken over after 15 minutes, until chicken is cooked through, about 30 minutes. Remove from heat and let chicken sit in broth for 5 minutes.
  2. Reserve 3 tablespoons of cooked broth; discard remainder. Cut chicken into bite-size pieces and place in a medium bowl; add celery, red pepper and scallion.
  3. In a cup, combine teriyaki sauce, reserved broth and black pepper; stir well. Pour over chicken mixture and toss to combine.
  4. To serve, arrange 4 lettuce leaves on each of 4 plates. Spoon 1/4 cup of chicken mixture into each leaf.

4 filled leaves
Nutrition Info : calories 178, fat 11g, protein 6g, carbohydrates 7g, sodium 336mg

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

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