How to Clean Leeks

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Nothing is worse than biting into a meal with leeks and feeling sandy grit between your teeth. Leeks have layers, similar to onions, and as they grow up through the ground they gather dirt in-between those layers.

The easiest way to clean leeks is to cut the tough green parts off and discard and cit the white part of the leek into 1/2 inch rounds. Separate the layers and plunge them into a large bowl. Make sure the bowl is large enough so that no leeks are forced to the bottom, they all need to float.

Aggravate the water a little and let the dirt settle to the bottom. When you’re satisfied that all the dirt is settled, skim the leeks off the top and dry on paper towels.

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Chicken Scallopini with Tomato Salad

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Scallopini is found in the meat section of the grocery store. It is a very lean piece of meat, usually veal, that has been pounded very thin. If chicken scallopini is not found in your grocery store, ask the butcher to pound boneless, skinless chicken breasts very thin. You can do this yourself by purchasing boneless, skinless chicken breasts, placing them in a zip-loc bag (or saran wrap) and pounding them thin with a meat mallet.

Serves 4 Cook Time 20 minutes

2 medium tomatoes (1 red and 1 yellow), cored and roughly chopped (about 1 1/2 cups)
1 clove garlic, peeled and smashed
1 scallion (white and green parts), thinly sliced
3 Tbsp extra-virgin olive oil, plus additional for brushing
2 tsp red wine vinegar
2 tsp kosher salt, plus additional for seasoning
Freshly ground black pepper
1/3 C torn fresh basil
3 Tbsp roughly chopped fresh tarragon
3 Tbsp roughly chopped fresh flat-leaf parsley
4 (6 oz.) chicken scallopini, about 6 ounces each


  1. Prepare an outdoor grill with a hot fire.
  2. Toss the tomatoes, garlic, scallion, the 3 tablespoons olive oil, vinegar, the 2 teaspoons salt, and black pepper to taste in a medium bowl. Add all the herbs to the bowl but don’t toss.
  3. Brush the chicken lightly with olive oil and season with salt and black pepper to taste. Grill the chicken, turning once, until cooked through, about 2 minutes per side. Stir the herbs into the tomatoes. Put a chicken on each plate, spoon some herb-tomato salad on top (watch out for the smashed garlic-you might want to remove it), 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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How to Hard Boil the Perfect Egg

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Eggs are an important part of a healthy diet. They are an easy, quick way to get a burst of protein as an addition to your salad, deviled, or plain, but cooking them can cause us to “crack”. How long should you cook them? Should the water boil or not? When are they done? After all, we can’t really look inside and see when they’ve finished cooking.

Boiling eggs have never been easier with this fool proof technique. Ever boiled an egg, cut it in half, and seen that ugly greenish ring?  That greenish ring is caused from the egg cooking too fast, too long, and too hot.

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Step 1) Place cold eggs in a large stock pot and fill it with cold tap water to cover the eggs by 1 inch. Add a pinch of salt. (Salt reacts with the eggshell and keeps it from accidentally cracking)

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Step 2) Place the pot, uncovered, over medium high heat and bring the water up to a boil.

Metabolic Medical Center - Metabolic ArticlesStep 3) As soon as the water reaches a good boil, turn the stove off, remove the pot from the burner and cover with a tight lid. Let the eggs sit for 15 minutes. Bring the pot to the sink, pour out the hot water and replace it with cool water.

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When the eggs are cool enough to handle, peel and prepare them your favorite way. Perfect eggs every time. Try this and tell us what you think!

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