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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Squash & Zucchini Soup


squash-and-succhini-soup_squash-and-zucchinifoodies

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This soup is very light but filling. It’s perfect when you may not feel like a full meal but you still need to get your vegetables in. Here’s an idea you may want to try, mix 1 packet of Profast Chicken Soup in with this soup recipe and add a little protein.

Serves 4  Cook Time 30 minutes

Ingredients:
1 tbsp olive oil
1 medium onion, chopped
2 minced garlic cloves
2 tsp curry powder
2 medium squash, diced
2 medium zucchini, diced
4 c low-sodium chicken broth
1/2 tsp salt
1/4 tsp freshly ground black pepper

Directions:

  1. In medium saucepan, heat oil over medium heat. Add onion; cook about 7-8 minutes, stirring occasionally.
  2. Add garlic and curry powder; cook, stirring, until fragrant (about 1 minute). Add remaining ingredients; heat to boiling. Reduce heat and simmer, covered, 20 minutes.

Nutrition Info: calories 94, fat 3.8g, protein 4.9g, carbohydrates 12.2g, sodium 609mg

 

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

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