Italian Vegetable Stew


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Metabolic Medical Center Recipes

Serves 6 Cook Time 1 hour

Ingredients:
1/3 Cup fresh basil, chopped
1/3 Cup fresh oregano, chopped
6 cloves garlic, minced
1 Tbsp olive oil
1/4 tsp red pepper flakes
12 oz. eggplant, peeled and cut into 1/2 inch pieces
3 Tbsp olive oil
1 large onion, chopped
2 Tbsp tomato paste
2 1/4 Cups water
1 (28 oz) low-sodium whole peeled tomatoes, drained (reserve juice) and chopped coarse 2 medium zucchini, seeded and cut into 1/2 inch pieces
2 medium bell peppers (red or yellow), stemmed, seeded and cut into 1/2 inch pieces
1 Cup fresh basil, shredded

Directions:

  1. Process the first 5 ingredients in a food processor until finely ground. Garlic & Herb Mix. Set aside.
  2. Toss the chopped eggplant with 1 1/2 tsp table salt in a bowl. Line a microwavable large plate with paper towels and spread the eggplant on a single layer evenly over the paper towels. Microwave until dry and slightly shriveled (8-10 minutes depending on microwave), toss once during the cooking process.
  3. Heat 2 Tablespoons of oil in a dutch oven (or other large, deep pot) over medium high heat until it starts to shimmer and add eggplant and onion cooking until they are semi-translucent (about 2 minutes). Push these veggie to the sides of the pot and add 1 Tablespoon of oil and the tomato paste. Cook for another 2 minutes.
  4. Add 2 Cups of water, tomatoes and their juice, stirring frequently and scraping the browned bits off the bottom of the pan. Reduce the heat to medium-low and gently simmer until the eggplant is totally broken down (20-25 minutes).
  5. Meanwhile, in a separate 12 inch skillet, heat the remaining tablespoon of oil over medium heat until smoking. Add zucchini, peppers and 1/2 tsp salt; cook until tender (10-12 minutes). Push these veggies to the side of the pan and add the Garlic & Herb Mix and cook for about 1 minute. Transfer these veggies to a bowl. Add the remaining 1/4 Cup of water to the skillet of the heat and scrape the browned bits.
  6. Remove the pot from the heat and stir the reserved vegetables and water from the skillet into the vegetables in the Dutch oven. Cover and let stand 20 minutes. Stir in the basil and season with pepper.

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

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Metabolic Recipes

Couscous Salad


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Metabolic Medical Center Recipes

Serves 8 Cook Time 5 minutes

Using whole wheat couscous adds 5.4 extra grams of fiber, keeping you full. This salad served cool is perfect for hot summer nights. This makes an excellent dish to bring to a party. This recipe is for patients in a Transitional Weight Loss Program (Nutriplus, Balance Your Pyramid) or on a Maintenance Program. This IS NOT a recipe for patients still losing weight. If you have a question about what you may or may not eat on your personalized program, call your Metabolic office.

Ingredients:
2 Cup low-sodium chicken broth
1 tsp extra-virgin olive oil
1 tsp salt
1 large clove garlic, minced
1 (10 oz) box whole wheat couscous
1 pint cherry tomatoes
1 1/2 Cups cucumbers, peeled and chopped
1/3 Cup scallions, chopped
1/3 Cup fresh lemon juice and zest
2 Tbsp fresh mint, chopped
1 Tbsp fresh dill, chopped
1 (4 oz) package fat-free feta cheese, crumbled

Directions:

  1. Combine first 4 ingredients in a medium saucepan; bring to a boil. Gradually stir in couscous. Remove from heat. Cover and let stand 5 minutes. Fluff with a fork; cool.
  2. Combine couscous, tomatoes, and next 5 ingredients (through dill) in a large bowl; toss well. Add cheese.

Recommended for patients on the Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Metabolic Recipes