Braised Southern Greens


Follow Me on Pinterest

These can be made in the slow cooker, greens can be bought already washed and chopped in the vegetable section of the grocery store. Use your favorite sturdy greens for this recipe; collard, mustard, kale or turnip

Serves 8-10 Cook Time 6 1/2 hours on low or 3 1/2 hours on high

Ingredients:
3 ham bones
1 ½ lb fresh greens
1 large onion (halved and sliced)
1 tsp garlic
1 can low-sodium chicken broth
2 C water as needed
1/3 C spenda
1 tsp red pepper flakes
1/4 tsp salt

Directions:

  1. Coarsely chop greens and set aside. Place hame bones, chicken broth and 1 cup of water into a 5-6 quart crock pot. Add onion, splenda, red pepper and salt. Top with greens.
  2. Cover and cook until greens are tender. Remove ham bones and let them cool. Cut the meat off the bone and discard the skin and fat. Chop the meat and stir it back into the crock pot.

Nutritional Information Per 1 C servings calories 40, fat 4g, protein 5g, carbohydrates 6g, fiber 2.8g, sodium 150mg

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

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes

Connect with us on Facebook

Grilled Tofu Steaks with Fresh Greens


Metabolic Recipes

Serves 2 Cook Time 8-10 minutes

Ingredients:
1 (14-ounce) block firm tofu, drained
1/4 C low-sodium soy sauce
1 tsp sesame oil
1 tsp Splenda Brown Sugar
1 1/2 tsp finely grated peeled fresh ginger
1 small garlic clove, minced
1/4 tsp Tabasco or dried hot red pepper flakes
1 Tbsp plus 1 tsp vegetable oil
1 (10-12-ounce) bag baby spinach

Directions:

Prepare Tofu: Cut tofu crosswise into 6 slices. Arrange in 1 layer on a triple layer of paper towels and top with another triple layer of towels. Weight with a shallow baking pan or baking sheet and let stand 2 minutes. Repeat weighting with dry paper towels 2 more times.

  1. Stir together soy sauce, sesame oil, brown sugar, ginger, garlic, Tabasco, and 1 tablespoon vegetable oil in a glass pie plate. Add tofu slices in 1 layer and marinate, turning over every couple of minutes, 8 minutes total.
  2. Heat a lightly oiled well-seasoned ridged grill pan over moderately high heat until hot but not smoking. Lift tofu from marinade with a slotted spatula (reserve marinade) and grill, turning over once carefully with spatula, until grill marks appear and tofu is heated through, 4 to 6 minutes total.
  3. While tofu grills, heat remaining teaspoon vegetable oil in a 12-inch skillet over moderately high heat until hot but not smoking, then sauté greens, tossing with tongs, until beginning to wilt. Add reserved marinade and sauté, tossing, until greens are just wilted, about 1 minute. Lift greens from skillet with tongs, letting excess marinade drip off, and divide between 2 plates
  4. Serve greens with tofu slices.

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

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes