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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Grilled Asian Flank Steak


asianflanksteak

This recipe calls for PB2. PB2 is a low-calorie, fat, and carb alternative to regular peanut peanut butter. More Info for PB2

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Serves 4 Cook Time 25 minutes (Serving Size 3-4 oz)

Ingredients:
1/4 c cilantro, chopped
1 1/2 tbsp Splenda
1 tbsp grated ginger
1 tbsp garlic, minced
1 tbsp fish sauce
1 tbsp low-sodium soy sauce
1 lb flank steak, trimmed
non-stick cooking spray
3 tbsp lime juice
2 tbsp water
1 tbsp prepared PB2
1/2 tsp red pepper, crushed
1/4 c green onion, sliced

Directions:

  1. Pre-heat grill to medium-high heat. Spray the grates with non-stick spray.
  2. Combine cilantro and the next 5 ingredients in a large zip-loc bag. Add the beef and let it sit at room temperature for at least 15 minutes (can marinate in the refrigerator up to 1 day).
  3. Remove the beef and place it on the grill and cook for 5 minutes on each side. Remove from the grill and tent with foil. Let it sit for 5 minutes.
  4. Combine lime juice, water, PB2, a pinch of splenda and pepper in a large bowl and whisk. Slice the beef and toss it in the dressing. Garnish with green onion.

Nutrition Info: calories 198.1, fat 8g, protein 25.3g, carbohydrates 4.4g, sodium 598.3mg

 

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

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Vegetable Kabobs


mmcvegetablekabobs

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Use any Metabolic approved vegetables you’d like (yellow squash, zucchini, portobello mushrooms, red onions, etc.) Use leftovers in a salad over fresh arugala or spinach.

Serves 4 Time 25 minutes

Ingredients:
1/4 c fresh parsley, finely minced
1 tsp olive oil
1 clove garlic, finely minced
1/2 tsp coarse salt
2 medium green peppers, cut into 8 chunks each
12 medium grape tomatoes
12 medium cremini mushrooms, cleaned, stems removed

Directions:

  1. Preheat grill to high. In a medium bowl, combine parsley, oil, garlic and salt; add vegetables and toss to coat. Thread vegetables onto 4 long skewers.
  2. Grill, turning once, until tender and charred, about 6 to 10 minutes, depending on desired degree of doneness.

Per 1 kebob
Nutrition Info : calories 68.6, fat 1.7g, protein 3.3g, carbohydrates 12g, sodium 299mg

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

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