Grilled Asian Flank Steak


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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Quick Chicken Chili Verde


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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) skinless, boneless chicken breast halves
1/2 tsp salt, divided
1/2 tsp black pepper
1 tbsp olive oil
1/2 c onion, chopped
1 tsp Splenda (sugar substitute)
1/4 tsp cumin
1/4 tsp crushed red pepper flakes
3 tomatillos, chopped
1 jalapeno, seeded and chopped
1 tbsp fresh lime juice
1/4 c fresh cilantro

Directions:

  1. Heat a large non-stick skillet over medium high heat. Sprinkle chicken with 1/4 tsp salt and 1/4 tsp pepper. Add chicken to the pan and cook 6 minutes per side until done.
  2. While the chicken cooks, heat a small saucepan over medium heat. Add oil to the pan ans swirl to coat. Add remain salt, pepper, onion and the next 5 ingriedients. Cook 8 minutes until tender. Let it cool a bit.
  3. Place tomatillo mixture in a blender; add lime juice. Pulse 5x or until chuncky salsa forms. Spoon the sauce over the chicken.

Serving Size 1/2 breast & 1/3 c sauce
Nutrition Info: calories 258 fat 8.4g, protein 37g, carbohydrates 7.1g, sodium 494mg

 

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

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Mexican Coleslaw


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Pre-cut angel hair cabbage without carrots is recommened for this coleslaw. It’s so flavorful, you’ll never miss them. This is excellent the second day. It can be made up to one day ahead, covered and refrigerated. Add the cilantro just before serving.

Serves 4 Cook Time 4-5 hours (marinate time)

Ingredients:
6 cups very thinly sliced green cabbage, (about 1/2 head) pre sliced is fine too
1/4 c rice vinegar
2 tbsp extra-virgin olive oil
1 tsp chili powder
1/4 tsp cumin (optional)
1/4 tsp salt
1/3 c chopped cilantro
lime wedges
jalapeno rings (optional)

Directions:

  1. Place cabbage in a large serving bowl.
  2. Whisk vinegar, oil, chili powder, cumin, salt, cilantro, in a large bowl. Garnish with jalapeño rings and lime wedges.

Nutrition Info: calories 214.8, fat 7.5g, protein 24.7g, carbohydrates 12.3g, sodium 103.7mg

 

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

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