Roasted Okra


roastedokra

Use fresh okra, not frozen for this recipe. Frozen okra is too high in its moisture content and the okra will not get crispy enough.

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Serves 4-6 Cook Time 20-30 minutes

Ingredients:
1 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper
1/2 powdered garlic
1 lb fresh okra

Directions:

  1. Preheat the oven to 425 degrees. On a rimmed baking sheet, place a sheet of parchment paper cut to fit the inside of the pan.
  2. Place dried okra in a bowl, add all the ingredients and toss gently with you hands. Spread the okra in a single layer and bake for 20-30 shaking the pan 2 or 3 times during the roasting process.

Nutrition Info: calories 38, fat 1.3g, protein 2.4g, carbohydrates 5.9g, fiber 3.2g sodium 152mg

 

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

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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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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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