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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Lemongrass Chicken Broth


lemongrass

Makes a nice change from plain chicken broth. You can also eliminate the chicken for a pure lemongrass broth to use with more delicate dishes.

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Serves 6 Cook Time 9-10 hours (includes chill time)

Ingredients:
8 C water
2 lbs bone-in chicken thighs (remove skin)
3 stalks fresh lemongrass
4 (1/2 inch) slices peeled fresh ginger
1 tbsp garlic, chopped
1 tsp black pepper
1/2 tsp salt

 

Directions:

  1. Combine water and chicken in a large pot and bring it to a boil. Reduce the heat to low.
  2. Trim and discard the root end of the lemongrass stalks; discard the toughest outer leaves. Smash stalks and discard the toughest outer leaves. Add lemongrass, ginger, garlic, and peppercorns to pot. Let this simmer 50 minutes (skim the foam as it rises). Remove the chicken and reserve for another use.
  3. Strain the broth through a fine sieve and discard the solids. Cover and chill overnight. Skim any solids that for on the surface.
  4. Use the broth immediately or freeze for later use.

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

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Bacon Brown Sugar Brussel Sprouts


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Serves 6-8 Cook Time 30 minutes

Ingredients:
4 slices turkey bacon
1 (14 oz) low-sodium chicken broth
1 tbsp Splenda brown sugar
1 tsp salt
1 1/2 lb fresh brussel sprouts, trimmed and halved

Directions:

  1. Cook bacon in a Dutch oven over medium heat 10 minutes or until crisp. Remove bacon, and drain on paper towels, reserving drippings in Dutch oven. Crumble bacon.
  2. Add broth, brown sugar, and salt to drippings in Dutch oven, and bring to a boil. Stir in Brussels sprouts. Cover and cook 6 to 8 minutes, or until tender. Transfer Brussels sprouts to a serving bowl using a slotted spoon, 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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