Broccoli Rabe with Mushrooms


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Serves 4  Cook Time 15 minutes

Ingredients:
2 bunches broccoli rabe
2 tbsp olive oil, divided
2 cloves garlic pinch
red pepper flakes
1/2 lb shitake mushroom
sliced pinch salt

Directions:

Bring salted water to a boil over medium high heat and cook the broccoli rabe until tender, about 5 minutes.

Heat 1 tbsp olive oil with garlic and a pinch of red pepper flakes in a skillet over medium high heat. Add mushrooms and cook until golden brown, about 2 minutes.

Add 1 tbsp olive oil and broccoli rabe and cook for 5 more minutes. Season with a pinch of salt.

Nutrition Info: calories 185.5, fat 8.2g, protein 14g, carbohydrates 20g fiber 11g,
sodium 89mg

 

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

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Sesame Salmon


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If you find yourself out of cooking spray, use a sheet of parchment paper, it’s naturally
non-stick and makes clean up a breeze.

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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) salmon fillets
cooking spray
2 tbsp sesame seeds
2 tbsp black sesame seeds
1/2 tsp salt
1 tbsp Smart Balance (butter substitute)
1 tbsp olive oil
2 c sliced green onions
5 thin lemon slices
1/4 tsp black pepper
1 c arugula

Directions:

Preheat oven to 400 degrees

Arrange salmon in a single layer on a rimmed baking sheet coated with cooking spray. Combine seeds and a pinch of salt; sprinkle over the fish. Bake for 14 minutes or until done.

Melt butter substitute in a saucepan over medium heat. Add oil and swirl to coat. Add onions and cook for 2 minutes. Add lemon slices and cook for 2 minutes. Sprinkle onions with salt and pepper.

Place the arugula in a medium bowl and add the warm onion mixture;toss. Divide the arugula evenly onto 4 plates and top with one salmon fillet.

Nutrition Info: calories 330.8, fat 18g, protein 31.5g, carbohydrates 8.8g, sodium 237.4mg

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

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Sauteed Shrimp over Salad


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Shem Creek Shrimp Salad

One dish dinner. Simple. Light. Delicious.

Serves 4 Time 25 minutes

Ingredients:
Shrimp
1 spray olive oil cooking spray
2 tsp olive oil
1 lb large shrimp, peeled and deveined
2 tbsp fresh lemon juice
1 tsp lemon pepper, seasoning
1/4 tsp table salt, or to taste
1/4 tsp black pepper
2 tbsp fresh parsley, fresh, chopped

Salad
2 tbsp red wine vinegar
2 tbsp water
2 tbsp olive oil, extra virgin
1/4 tsp table salt
1/4 tsp black pepper
8 c arugula, baby leaves
2 c baby bella mushrooms, sliced
1 c grape tomatoes, halved
1/4 c red onion, thinly sliced
1 oz parmesan cheese

Directions:

  1. Shrimp: Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp; sauté 1 minute. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Sauté until shrimp are bright pink and cooked through, about 3 minutes.
  2. Remove from heat and stir in parsley.
  1. Salad: In a large bowl, whisk together vinegar, water, oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat.
  2. Transfer 2 1/2 cups of salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad. Top with shrimp.

Per 3 oz shrimp
Nutrition Info : calories 146, fat 2.9g, protein 16.3g, carbohydrates 9.4g, sodium 75.8mg

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

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