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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Scallops w/ Cucumber Salad


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Dry sea scallops have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown properly. Too reduce more calories, omit the cashew nuts.
((2 oz = 4 Tbsp of nuts) 1 Tbsp nuts per serving)

Serves 4 Cook Time 45 minutes

Ingredients:
2 medium cucumbers
1/4 c (2 oz) roasted cashews, chopped
2 scallions, sliced thin
2 tsp lemon juice
3 tbsp extra-virgin olive oil
1/4 c flat-leaf parsley, chopped
1/8 tsp salt
1 tsp cumin seeds
2 tbsp serrano chile, minced
1 tsp black pepper
1/2 tsp kosher salt
1-1 1/4 lb dry sea scallops, tough muscle removed

Directions:

  1. Prepare salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews, scallions, lemon juice, oil, parsley and salt in a large bowl.
  2. Prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12-inch skewers.
  3. Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad.

Nutrition Info (with cashews): calories 300, fat 11g, protein 33g, carbohydrates 11g, sodium 420mg

 

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

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Roasted Mushrooms


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Serves 4 Cook Time 30 minutes

Ingredients:
2 lb mixed mushrooms (button, potabello, shitake, etc)
1 1/2 tbsp olive oil
salt and pepper to taste
3 garlic cloves, sliced thin
1/2 tsp smoked paprika
parsley to garnish

Directions:

  1. Preheat oven to 425 degrees.
  2. Toss mushrooms olive oil, salt, and pepper together in a bowl and toss to combine. Spread this evenly on a baking sheet coated with non-stick cooking spray. and roast for 30-35 minutes.
  3. In the meantime, pour a little leftover oil from the mushroom mixture into a small saucepan and heat over medium-low. Add the garlic and paprika and cook until the garlic browns.
  4. Top the mushrooms with the garlic mixture and garnish with parsely.

Nutrition Info: calories 134.4, fat 4.1g, protein 20.6g, carbohydrates 0.1g, sodium 391.9mg

 

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

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