Garlic Mashed Cauliflower


Follow Me on Pinterest

Serves 4 Cook Time 20-25 minutes

Ingredients:
1 large head cauliflower, cut into 1 inch florets
4 garlic cloves, unpeeled
1 tbsp olive oil
3 tbsp vegetable oil and yogurt spread
3 tbsp plain, low-fat Greek yogurt
2/3 C skim milk
1/4 tsp salt

Directions:

  1. Preheat the oven to 450 degrees F. Prepare a rimmed baking sheet with tin foil coated with non-stick cooking spray. Drizzle with oil and toss to coat. Arrange them on a single layer. Place the garlic on the same baking sheet. Bake for 20-25 minutes or until cauliflower is golden brown and tender. Stir halfway through the cooking process.
  2. When the garlic is cool enough to handle; peel and place into a food processor; add cauliflower, yogurt spread, greek yogurt, milk and salt; process until smooth and well blended.

adapted from Diabetic Cooking
Nutritional Information Per 1 C servings calories 140, fat 7g, protein 7g,
carbohydrates 14g, fiber 5g, sodium 260 mg

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

Herb Rubbed Pork Tenderloin


Follow Me on Pinterest

Serves  Cook Time

Ingredients:
1 pork tenderloin (1½ lbs)
1 shallot, minced
1 garlic clove, minced
1 ½ tbsp olive oil
1/2 C low-sodium chicken broth
1 tbsp dijon mustard
1 ½ tsp italian seasoning
1/4 tsp black pepper
1/4 tsp oregano

Directions:

  1. Preheat the oven to 425 degrees F. Line a baking dish with foil.
  2. Combine Italian seasoning and pepper in a small bowl; mix well and rub evenly over the pork.
  3. Heat 1 tbsp oil in a large skillet over medium-high heat. Brown pork on all sides, about 10 minutes. Place on the prepared baking sheet. Bake 25-30 minutes or until internal temperature reaches 140 degrees F. Transfer to a cutting board. Tent with foil and let it stand for 5 minutes.
  4. Meanwhile, heat the remaining oil in the same skillet and add the shallot and garlic. Cook for about 1 minute. Stir in the broth, mustard and a pinch of salt. Let this simmer for 2 minutes.
  5. Slice the pork, serve with the mustard sauce and garnish with fresh oregano.

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