Pan Roasted Lemon Chicken


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Metabolic Medical Centers - Metabolic Recipes

Serves 4 Cook Time 1 hour 15 minutes

Ingredients:
6 Tbsp olive oil
2 large lemons. 1 thinly sliced,
1 juiced
4 cloves garlic, minced
1 tsp kosher salt
1/2 tsp fresh cracked pepper
3/4 lb green beans, trimmed
1/2 C onion, chopped
4 chicken breasts, bone-in no skin

Directions:

  1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.
  2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using tongs, remove the green beans and arrange them on top of the lemon slices. Using a slotted spoon or tongs, arrange the green beans along the inside edge of the dish. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, meat-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken.
  3. Roast for 50 minutes. Place a chicken breast on each of 4 serving plates; divide the green beans. Serve warm.

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

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3 Bean Salad


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Serves 6 Cook Time 1 hour 10 minutes (plus cooling)

Ingredients:
1/2 Cup white vinegar
1 juice of whole lemon
1 tsp Splenda
1/4 tsp crushed coriander seeds
1 small red bell pepper, sliced thin
1/2 small red onion, sliced in thin half moons
1/2 lb snap green beans, trimmed and halved
1/2 lb pole beans, trimmed and halved
1/2 lb wax beans, trimmed and halved
1 tsp dijon mustard
1/4 Cup olive oil
2 Tbsp fresh cilantro
Kosher salt and fresh ground pepper

Directions:

  1. Bring a large pot of salted water to a rolling boil.
  2. In the meantime, make the brine: combine the vinegar, half the lemon juice, 1/2 Cup of water, Splenda, coriander, 1 teaspoon salt and pinch of pepper in a saucepan. Bring to a boil and cook 1-2 minutes.
  3. Place the bell pepper and onion in a bowl, pour the hot brine vinegar mixture into the bowl over the peppers and onions and let it cool to room temperature.
  4. Cook the all the beans in the salted boiling water for 3 to 4 minutes. Drain and rinse with cold water.
  5. Reserve about 1/4 Cup of the vinegar mixture, then drain the bell pepper and onion and add this to the beans. Whisk the reserved vinegar mix with the remain lemon juice and mustard, then slowly whisk the oil until it’s all smooth.
  6. Cover and refrigerate at least 1 hour. When ready to serves sprinkle with fresh cilantro and cracked black 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 Diet Recipes

Beef, Green Beans & Squash Stir Fry


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Metabolic Medical Center Recipes

Serves 4 Cook Time 20 minutes

Ingredients:
1/4 C oyster sauce
1/2 C low-sodium chicken broth
2 Tbsp low-sodium soy sauce
2 tsp rice vinegar
1 tsp red pepper flakes
1 lb fresh green beans, trimmed and cut into 2 inch pieces
1 (1 lb) flank steak, sliced very thin
6 garlic cloves, minced
1 Tbsp fresh grated ginger
2 yellow squash, cut into 1/2 inch pieces

Directions:

  1. Whisk oyster sauce, broth, soy sauce, vinegar, and red pepper flakes in a bowl. Heat 1 Tbsp oil in a large non-stick skillet over high heat until it just starts to smoke. Add the beans and cook until browning (4-6 minutes). Transfer these to a bowl.
  2. Heat 2 tsp oil in the now empty skillet and cook half of the steak until browned (1 minutes per side). Transfer the steak to the bowl with the beans and repeat with additional 2 tsp oil and the remaining steak.
  3. Add 2 tsp oil and the squash to the skillet and cook until the squash starts to soften, add the scallions and cook an additional 2 minutes. Add the garlic and ginger and cook until fragrant.
  4. Return the steak and any accumulated juices to the pan, add the oyster sauce mixture and cook until thickened, (30 seconds). Add everything back to the pan, toss and serve.

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